Afternoon Session (1:30pm)
1. 4x3 tng muscle snatch @ 40%+
2. snatch pull + snatch
60/2, 70/2, 75/2, 80/2, 85/1, 88/1, 83/2 (x2 sets), 86/1 (x2 sets)
3. 2 snatch pull + 6-second lowering on second rep (from low blocks) @ 100% of max snatch.
4. 4 sets of: 750m row @ 2k PR pace
(rest walk 2-minutes between sets -- perform 10 alternating bird dogs during rest)
5. 10:00 alternating tabata of:
a. alternating pistols
b. double unders
Results
1. 110, 120, 135, 150
2. 165, 190, 205, 215, 230, 240, 225, 225, 235, 235
3. 275
4. 2:28.2, 2:28.1, 2:28.0, 2:27.6 (all sub 2k pace)
5. done (10-11 pistols per interval, 35-36 dubs per interval)
Notes
drove to IL in the morning. went to the gym almost immediately, so body was a little tight.
was a good workout -- no misses on snatches, hit all my rowing paces, pistols and dubs felt decent (decent amount of reps accumulated there)
No comments:
Post a Comment