February 4th, 2017

A. Snatch Grip Push Press + OHS w/3-second pause; 3+2 x 3 sets @70, 80, 80+% of Snatch
B. Sumo RDL x 6×4

OTM x 16:
1: Pistols x 8-12
2: Strict MU x 2-3
3: weighted arch hold x 20 sec
4: weighted hollow hold x 20 sec

Landmine press x 10/side x 2
Landmine row x 10/side x 2

Run 1600m @80%
Rest 4 minute
Run 1200m @85%
Rest 3 minutes
Run 800m @90%
Rest 2 minutes
Run 400m @90-95
Rest 4 minutes, then…
Run 800m @faster than the first time



  1. Went Friday night lights style

    A. 160 x3, 170 XXX, 155 for 2 more
    Snatch felt awful

    B. 185,205
    C. 210,220,225 (happy to hit this!)

    D. 24 into the 30. Bummed I didn’t get through. Wasn’t gassed engine wise, but legs were toast. Must have paced too fast on the first two rounds? Even though I tried to keep it slower.

    30s went something like 4-3-3-3-2-2-1s



  2. Made this up on Sunday and thank goodness because it was about 20 degrees warmer outside.

    A. 83/95/105. Skipped second set of OHS at 105 because hamstring said no.
    B. Did these just with the 45# bar…no DLing yet.

    Done. Used assistance for pistols on right leg. Did MUs on low rings with small band. Used 25# for weight on holds.

    Press at 30 and 35 # on a 35# bar
    Push at 30 and 35 on left, and 25 on right.

    1600: 10:30
    1200: 7:42(?)
    800: 4:46
    400: 2:22
    800: 4:35

    Liked by 1 person


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