Had some good sessions today.  Today motivation comes from Sun Tzu, "Victory is reserved for those who are willing to pay it's price." 

 

Tuesday 7/22

 

Part A)

  • High Hang Snatch Balance: Hold in bottom for 2-3 sec

  • 10 Min

  • Work light singles and doubles to warm up

Part B)

  • Snatch: 12-15 reps between 80-90%

  • 90 Sec Rest Cycles

Part C)

  • Snatch Deficit First pull

  • 10 Min

  • Work to Best 2 RM

Then 

  • Muscle Snatch 
  • 15 reps @ #165

Part C)

  • Push Press

  • 1 x 1 @ 90% 1 RM

  • 1 x 6 @ 70% 1 RM

  • 1 x 1 @ 90% 1 RM

  • 1 x 6 @ 75% 1 RM

  • 1 x 1 @ 90% 1 RM

  • 1 x 6 @ 80% 1 RM

Part D)

4 Min Rest

  • 12 Pull Ups

  • 40 DU’s

  • 5 Min AMRAP

  • 300 Meter Row

  • ME Regional Standard HSPU + 3 (fail, then rest 10 sec and do 3 more)

  • 5 Rounds

  • Rest 1 to 1 

Part E)

  • 4 wave sets on the AD

  • Shift intensity every 30 sec

  • 4,5,6/5,6,7/6,7,8/7,8,9