April 28th, 2017

A. Snatch High Pull + Power Snatch off Blocks at knee; 50%x2; 60%x2; 70%x2x3
B. Segmented Clean Deadlift; (pause for 2 seconds at 2″ off the ground, at the knee, at the pockets, then finish, then take 4 seconds to lower back down); 75-85% of 1-RM Clean x 3 reps x 3 sets
C. Bench Press @41X1; x6 reps x 3 sets
D1. Landmine Single Leg RDL x 8/side x 3
D2. Half Kneeling Arnold Press x 8-10/side x 3

Conditioning
45 minutes @ easy pace:
1k Row
1.5/1 Mile AB
200 Meter Farmer’s Walk @32/24kg each hand
800 Meter Run

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3 Comments

  1. A. 95, 115, 135 – thanks for coaching Adam
    B. 205
    C. 135, 145×2
    D1. 30 on the bar
    D2. 20# dbs

    Conditioning:
    2 rounds + 1k + .1mi so sweaty

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  2. A. 100-120-140

    Then we did regionals chipper the 50s from 2014. I got 38 box jump overs before the 20 min cap. I should’ve gotten back to the rower..

    Then did a partner workout with teams of 3:
    200 DU buy in
    50 MU
    50 UB du each at the end.
    EMOM 3 synchro OHS at 135. Did this with the cvcf regional team.

    Then went and shot guns.

    Then EMOM 40:
    – 200m row
    -15 GHD
    -200m ski
    – 20 pistols (did 12-20 a time, just worked for :40)

    Then track session:

    1200 M run (:23 per 100)
    Rest 2 minutes
    300 M run (:20 per 100)
    Rest 2
    1000 M run (:23)
    Rest 2
    400 M run (:20)
    Rest 2
    800 M (:23)
    Rest 2
    500 M (:20)

    Needless to say, I’m tired.

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  3. A. Felt good 63/73/84
    B. Did this very slowly and it felt ok at 123
    C. that lowering is challenging. 103/113/113
    D1. with 35# on 35# bar
    D2. 25/35/40. #8 was hard

    Conditioning: had to cut it to 40 minutes to make it to the rugby game on time.
    2 rounds plus 350M

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