AM
Free HS Practice – 10min
*self-guided work, include touches on free HSPU
+
A. Push Jerk w/ OH Pause – 3 x 2.2.2; rest 20sec b/t clusters + 2min b/t sets (165-185# across, hold OH x2sec ea rep — the TUT on this is likely to get tough here)
Did 185# with pause in catch and standing tall. Was du really no problem. Feeling stable and tight.
B. Hip Snatch x1 + Slow Snatch x1 – 1 complex on the min for 8min (165#)
*https://www.youtube.com/watch?v=Y6STqmQ1bqQ
Snatch feels better and better again
C1. 2-arm DB Power Snatch – 3 x 10 @ 50-60-70# by sets; rest 60sec
C2. Legless RC – 3 x 3 for time; rest 60sec
70# was TOUGH!
D. DB 2-arm Elbowing Row – 3 x AMRAP-2; rest as needed (ensure scap first pull, 50-60# across)
PM
Dynamc Run Prep ~15min
(ideally: this should be working between Progressive effort runs & DROM run prep, attached a link w/ some ideas from TTT youtube)
*https://www.youtube.com/watch?v=XLBQQgVUcxI&list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz
+
3 Sets:
Run 4 x 200m @ 800m pace / effort ; rest-walk = work
Ski – 5min @ smooth aerobic pace b/t sets
Rest – 1min passive
800 meter pace wasnt that easy. Wasnt 100% sure about my current 800 but went for 33-35 seconds for each 200 meter intervall.
+
15min Choice Cyclical @ easy recovery pace
PWO Breathing Protocol from BM
