Aug-10

CNS Primer 4 sets:

Yoke Carry (progressive load to prep spinal stability / NS for loading)

BB Snatch Grip OH Carry w/ banded KB’s (~20-25sec carry, light-mod load, prepping shoulders / elbows for loading)

I love some guidance on warmups like that, always opportunity to try something new!

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A. Squat Snatch x1 + Hang Squat Snatch x1 + OHS x1 – 5 heavy sets of the complex; rest as needed (leave 10-15# in the tank, but these should be challenging)

215# pretty solid – video next snatch. From hang i tend to bump the bar forward!

B. Power Snatch Cycling Practice

EMOM for 15min

-Min-1-3 – 9 TnG @ 75#

-Min-4-6 – 7 TnG @ 115#

-Min-7-9 – 5 TnG @ 145#

-Min-10-12 – 3 TnG @ 165#

-Min-13-15 – 1 @ 185#

*note: you can take 1min rest b/t weight changes, only if necessary

No rest needed, all good!

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3 sets, each for time:

400m AAR

100ft Sandbag Bearhug Carry @ 150#

Rest = work b/t sets

Tough on hamstrings, did all under 2 minutes but runner still tough for me.

PM

20min Aerobic Prep (progressive breathing: nostril –> free + progressive HR moving up to ~170 range)

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3 Sets:

10sec AB @ 100% effort

Rest to full recovery b/t sets

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15min AMRAP @ strong-aerobic effort

750m Row

50ft DB FR Walking lunges @ 50# ea hand

20 CTB

15 DB Devils Press @ 50# ea hand

10 BMU

Did 3 + 300 meter row. Devilspress sucks!

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20 Aerobic Support (choice breathing style + HR ~140-160 range by feel within zone)

Love the aerobic work lately.