Jun-17

AM

Free HS Practice – 10min

*self-guided work, include touches on parallette free HS holds

+

A. Snatch – build to target load for TTTD5, hit 2-4 reps at that weight to make sure positions are feeling good

Hit 225# for the first time in a long time. Just had to do it. Still need to get into snatching but strengthwhise I feel like I could hit 245# + with ease. Just need to refine some technique.

+

TTT Throwdown #5

12 min amrap:

2 reps of: 1 clean/1 hang squat clean/1 thruster/1 jerk 135/95#

8 CTB

24 double unders

… immediately following the workout

5 minutes to build to a heavy single POWER snatch

*this should not be a max, rather work to about 80-85% effort for the day (one of our first touches at heavy lifting under fatigue)

(this combines some of our upper pulling / BB cycling / heavy snatch work from our previous Sun / Mon sessions together, fits well here)

Did 8 + 2 complexes. I had some issues with the doubles today ..

Snatch was good. Hit 205# power and didnt try more.

PM

2k Row (strapless) – target 2:10-2:15 pace

*focus on rowing mechanics @ „“casual““ warm-up pace

+

2 Sets

Row – 1k accumulated @ 2-3sec faster than PR 1k pace, any time you drop below target pace rest 60sec, then continue until 1k working time accumulated

*rest to full recovery b/t sets

+

2k Row @ easy recovery pace

PWO Breathing Protocol from BM

Will do PM tomorrow in the afternoon. We had a workshop at our gym and couldnt get access to rower. Will do the easy run from tomorrow as a cooldown from rowing if feeling good