May 3rd, 2016

**Deload Week – please refrain from doing extra work this week (other than Z1 cyclical work)

A. Five sets of:
Muscle Snatch x 3 reps
Rest as needed

B. Power Clean w/2-second pause at the knee
*Set 1 – 2 reps @ 50%
*Set 2 – 2 reps @ 60%
*Set 3 – 2 reps @ 70%

C. Three sets of:
Snatch Grip RDL x 8-10 reps @70% of 1-RM Snatch
Rest as needed

+
100 Meter Row Sprint @increasing effort each set
Rest 2 minutes (accumulate 30-40 second plank on rings in this time)
x 5-6 sets

Your goal is to go just slightly faster each time; if this becomes impossible, shut it down and cool down.

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8 Comments

  1. A. 85, 95, 105, 110
    B.115, 135, 185 sorry used wrong percentages.
    C. 3×8 at 135
    D. 19, 18.6, 24( timer rolled over), 18, 18.2, 18. Kept pulls around 126-130 first time ever seeing 126 while rowing 😁
    Hiking tomorrow… Not about that 40 min running life thing.

    Liked by 1 person

    Reply

  2. A. 95 – wrist is feeling better but still kept it light.
    B. 115, 135, 155
    C. 3×10 at 130
    D. Probably didn’t go hard enough for the first few.
    21.5
    20.6
    20.5
    20.2
    19.3
    18.6

    Like

    Reply

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