Monday December 26, 2016

Morning Cardio (10:30am)
2 sets of:
   800m run @ 7:00/mile pace
   (rest 1 minute)
   600m run @ 6:40/mile pace
   (rest 1 minute)
   400m run @ 5:40/mile pace
   (rest 4 minutes)

Afternoon Session (1:00pm) 
1. 5x3 pressing snatch balance @ 40-50% of 1rm snatch (every 60-seconds) 
2. find max complex of: snatch + hang snatch below the knee (in 15 minutes)
3. every 2 minutes, for as long as possible:
      10 power snatch @ 95, 135, 165, 185, 205, 225
       (must be power snatch)
4. 4 sets of: 5 hollow rocks + roll to arch + 5 arch rocks
5. every minute for 8 minutes -- 12 chest to bar pull ups

Results: 
running: 3:29, 2:27, 1:25 .... 3:23 (oops), 2:27, 1:26

Notes: 
-- out and back courses for the runs. nice to run outside today (nice little winter heat wave). all good on the pacing except for the first 200m of the second 800, then a second off on the last 400, which was just off on the pacing (only looked at watch at 200 turn around -- was right on)