August 24-25 Training

Aug-24
AM
40min Self-directed running intervals (between 100-400m)
*do not let HR exceed 160 BPM
+
10-15min Choice Cyclical Cool-down
Mobility - 30min

PM
CSA
+
A. Power Clean & Jerk - in 4 sets, build to mod-heavy single then 4 singles @ that load
B. Front Squat w/ Chains - 3,3,3; rest 3min (mod-heavy, fast)
C. Snatch Pull - 3,3,3; rest 3min (mod-heavy, fast)
D. Seated DB 2arm Neutral Grip Z-Press @21x2 - 3 x 8; rest as needed
E. Tuck-up - 4 x 20 controlled reps; rest 90sec
+
CSR

A. build to 225 and 5 singles there.  felt a little stiff OH today so jerk was a little harder
B. 225 + 30# of chains
C. 205, 225, 235
D. 35#'s
E. Done, not super controlled, these were very tough to get unbroken every set after the first
Aug-25
AM/PM (your choice)
10min General Warm-up
+
Row - 4 x 200m @ 2k pace minus-4; rest 60sec
+
1k Row @ 30min TT Pace plus+4
20 Air Squts w/ 20# vest
40 Double-unders
Rest 60sec
x2
+
1k Row @ 30min TT Pace plus+4
15 KB Swings @ 2p (hybrid Russain/American)
10 Burpees
+
Postural Progarm

Row 4 x 200 @ 1:45/500m- about 42 sec/set
+
Row's done @ 2:07/500m- 5:20, 5:17
+
5:20- that hurt a little finishing the burpees