Jul-19

AM

Free HS Practice – 10min

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

+

A. Snatch – 3 x 1.1.1.1.1; rest 15-20sec b/t singles + 2min b/t clusters (195-225#)

Last set at 205# – coming back!

B. Deficit (1″“) Pause Snatch DL – 4 x 3; rest 60sec (work @ 10-20# heavier than „“A““, 1-2sec pause below knee)

225# across

C. BB CG Bench Press – 2 sets: (5,3,1) wave load to heavy single for the day; rest as needed

Build up to 295#

D. Banded RNT Long Seated BB Shoulder Press @31×3 – 3 x 8-10; rest as needed (match / progress last week by feel)

+

EMOM for 12min

MIn-1 – 10 DB 1-arm OHS (alt sides by round)

Min-2 – 10 DB 1-arm Squat Snatch (alt by rep)

Min-3 – 6 DB 2-arm Box Step-overs

*use heaviest load from last week across

Done at 65#

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:  2:10/2:02/1:54/1:47/1:43

*record your pace progressions & final time for each set

*progression here will be to shift all paces toward target working pace

+

2k Row @ easy recovery pace

PWO Breathing Protocol from BM

Paces were good!