A.
Three sets of:
315/205 lb Deadlift x 6 reps
Rest as needed
Three sets of:
315/205 lb Deadlift x 6 reps
Rest as needed
Work to establish good speed, while maintaining perfect mechanics.
B.
Three sets for speed & efficiency of:
20 Wall Ball Shots (20/14 lb)
20 Chest-to-Bar Pull-Ups
Rest as needed
Three sets for speed & efficiency of:
20 Wall Ball Shots (20/14 lb)
20 Chest-to-Bar Pull-Ups
Rest as needed
C.
For time:
50 Alternating Pistols
50 Alternating DB Snatch (70/50 lbs)
For time:
50 Alternating Pistols
50 Alternating DB Snatch (70/50 lbs)
D.
For time:
Row 1000 Meters
For time:
Row 1000 Meters
A) Done
B) 1:31, 1:30, 1:14
-All three Wbs UB. First two sets of C2B 10-5-5. Last set of C2B UB
C) 8:58
-Finished the pistols at 2:24. The workout will depend on those DB snatches. Should not have been this slow. Lack of caloric intake this morning before training was a huge problem.
D) 3:40
-Ok with this pace. I’d like to shave 10 seconds or so off however.
B) 1:31, 1:30, 1:14
-All three Wbs UB. First two sets of C2B 10-5-5. Last set of C2B UB
C) 8:58
-Finished the pistols at 2:24. The workout will depend on those DB snatches. Should not have been this slow. Lack of caloric intake this morning before training was a huge problem.
D) 3:40
-Ok with this pace. I’d like to shave 10 seconds or so off however.
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