AM
Free HS Practice – 10min
*self-guided work, include touches on parallette free HS holds
+
A. Pause Snatch (below knee, 1 FULL sec) – accumulate 12 heavy singles; rest as needed
195-205#
B. Deficit (1″“) Slow Snatch DL – 4 x 3; rest 60sec (work @ 10-20# heavier than „“A““, 5-6sec to the hip, 3sec negative)
225#
C. BB CG Bench Press – 2 sets: (6,4,2) wave load to heavy double fro the day; rest as needed
Double at 275#
D. Banded RNT Long Seated BB Shoulder Press @31×3 – 3 x 8-10; rest as needed (start w/ empty BB, progress slowly)
Very nice, i like!
+
DB 1-arm Squat Snatch Progressions x15min
-5min Movement Prep (use progressions from previous weeks here)
-5min to play with Tall DB Snatch variations (muscle / power / squat)
-5min to play with KB 1-arm Squat Snatch (progression in load / depth / etc)
Feels good!
PM
2k Row (strapless) – target 2:10-2:15 pace
*focus on rowing mechanics @ „“casual““ warm-up pace
+
Row – 4-5 x 1k @ increasing pace every 200m; rest = approx work b/t sets
target paces: 2:10 / 2:01 / 1:53 / 1:46 / 1:40
*NOTE these are approx beginning paces, after this session we’ll decided whether to adjust these faster / slower
*record your pace progressions & final time for each set
I went for 2:13/2:04/1:56/1:49/1:43
because I reported a bit wrong on last rowing. I feel like this was exact the right pace. Challenging, but managable.
+
2k Row @ easy recovery pace
PWO Breathing Protocol from BM
