Tuesday – 8/11/2015 – TTT 

AM

Row 1200m @ Z2, rest 2 min off rower x 4
Done

PM

A – Hang Squat snatch x 1/Snatch balance x 2, 6 sets, rest 90 sec. 3 sets at 145, 3 sets at 150-155. still hold bottom of catch 2 sec each rep
Done
Need to work on getting under load faster, receiving about parallel or a little higher and then riding into depth.

+

B – E2MOM x 6

6 burpee box jump overs @ 24in

12 alternating DB snatch @ 45lbs
The db snatch was definitely a breathing piece. Tried to speed up my brewrhjng rate to keep up with the high turnover of the movement.

+

C1 – Seated Z-press x 8, rest 90 sec
40 x 3, 45 x 1

C2 – AMRAP supinated strict pullups +15lbs, rest 90 sec x 4
8-7-9 (narrowed my grip just a little)-9

+

D1 – Scap shrugs from support position on dip bar, 8 reps x 3
Done

D2 – Banded straight arm lat pulldowns, 8 reps x 3, rest as needed.
Done

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