Jul-22

A. TnG Power Snatch – build to heavy double for the day; rest as needed

205# – video:https://youtu.be/ZFOVz7-DcMQ

Feedback please on the turnover. I keep ellbows too low right. Doesnt feel smooth on the powers. Feel like I could do way more load strengthwhise.

Also did a Single at 225# – because I felt strong on the pull and never did that before, so PR. Normally sticking to training but today was just a good day.

B. Deficit Snatch DL (1″“) – build to heavy triple for the day; rest as needed (pause & rest at bottom)

305# – feels good.

C1. TnG Deadlift – 4 x 10 @ 50-60%; rest 30sec (this is a guideline, don’t need to stick strictly to this)

275# across

C2. Strict Deficit HSPU – 4 x AMRAP-2; rest 60sec

14-11-11-10 at 2“ deficit

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

Done!

PM

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

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

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4 Sets:

4min AMRAP

750m Row @ 2k pace

AMRAP Burpees in remaining time

Rest to full reocvery b/t sets

TOUGH, 30 burpees+ on all sets. Detailed feedback in mail i wrote you

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10min Choice Cyclical @ easy recovery pace

PWO Breathing Protocol from BM