Wed 26OCT16

AM

Run 400m @80% Aer
rest walk 2:30
X 9
+
Somners work 15 min

1. 1:57.8
2. 1:52.6
3. 1:45.6
4. 1:39.3
5. 1:38.9
6. 1:34.5
7. 1:34.4
8. 1:33.9
9. 1:34.0
+
Regular Somners work I’ve been working on

PM

A)Snatch Grip Deadlift: 2-3 x 5; rest 3-5 min

245, 260, 270, 280, 290 all x3

B)Snatch pull + Snatch high pull: 1.1 – every 2 min x 6 sets – building from 225#

225, 235, 245, 250, 255, 260

C)3 position hang snatch: 1 sequence x 6 sets; rest 2-3 min

155, 165, 175, 185, 195, 205

– above knee, mid thigh, high thigh/close to hip
– felt better the heavier I got.

D)
FT:
9 SS – 135# – increase 5# per set
7 OHS
5 PS
3 OH lunges/leg
rest walk 6 min
x 3 sets

1. 1:16
2. 1:16
3. 1:23

– SS were quick singles. very quick.
– Every thing else was TnG into one another

E)
3 RFT:
75 DU
33 WB – 30#
HS walk 20m

12:31

DU: all unbroken
WB: UB, 17/16, 17/16
HSW: 10m/10m x3

– Felt this in my high lats. They were a-burn’n.

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