1/31
A – Below knee hang muscle snatch x 2/OHS x 2/Drop Snatch x 2 – new set every 90 sec x 3
95
B – Above knee hang power snatch x 2/Snatch balance x 2 – new set every 90 sec x 3
125–125–145
C – Power snatch x 1.1.1, rest 6-8 sec bt reps, 2 min bt sets, buiding to 155ish
155
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Run 100m @ hard effort
4 power snatches @ 135, stay over the bar
3 rope climbs, stay close to the rope
Run 200m @ hard effort
new set every 5 min x 3
It was running pretty hard so opted to go for shuttle runs with as close to equivalent distance as we could. Times were around 2:20-ish….and on the last set when i finished the 200m run I did 2 snatch and 2 more rope climbs….so my confidence is trending in the direction that we need it to.
2/1
AM
2 min easy ski, rest 30 sec
2 min easy bike, rest 30 sec
1 min moderate ski, rest 30 sec
1 min moderate bike, rest 30 sec
30 sec strong ski, rest 30 ssec
30 sec strong bike
done
+
Didn’t have bike erg access so used assault bike and tried to target the 375 watt range. Distances were 360—600—840
On a running clock
From 0:00-2:00 – Bike erg 300m + AMRAP ski erg cals in remaining time
24—25 —-> 110”’s to upper. 1100
From 2:00-4:00 – Rest
From 4:00-6:00 – Bike erg 500m + AMRAP ski erg cals in remaining time
19—18—> 1200s slower transition on the 2nd
From 6:00-8:00 – Rest
From 8:00-10:00 – Bike erg 700m + AMRAP ski erg cals in remaining time
14—15—> 1300+
rest to 18 min mark x 2 sets
*target – bringing the ski erg pace UP as the time on the ski goes down.
*keep the bike buy-in around the same effort throughout
+
5 min down regulation breathing (feet elevated and head supported, dark and quiet room if possible, focus on slow and full exhales)
PM
A – Clean x 1/Front squat x 1 – build to strong complex in 8-10 min
245 and missed 265. Should’ve gone for 255 but my 10 minutes was running out and probably just not enough exposure to make a 20 pound jump. I got down fast enough but create enough tension to hit the brakes with the barbell c
B – Clean pulls 3×3 @ 255-265lbs, rest 3 min
*use straps here
265
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Event 4 run through
(Dball/DU/cleans)
*do the best you can with the dball setup with what equipment you have available. try to mimic stimulus and setup as closely as you can, as the dball over yoke will have a ‘skill’ component to it as well
4:23. – set up was with a 115 pound atlas stone, it bounced like crazy and would roll away at times from when it landed so I know that will be a little better on the comp floor. And on the first d-ball over i went front on and that was a bad choice as I kind of fumbled it. The strategy that i like the best was at a 90 degree angle so I could get super close and then half turn to get over. Complete those in just over 2 minutes. DU i did 70/30, could’ve gone unbroken but heart rate was really high and I wanted zero excuses to attack the barbell and this helped right away, first 3 i paced a little and attacked the last two. I did record this workout so I will watch again and asses how I can tighten this up.