Jon See is on a mission this year
Weightlifting / Strength:
A. Snatch – 2 second pause below knee on way up to max for day + 3×3 drop sets all hang below the knee. Heavy triples but still speed focus
B. Back Sqat – 5×5 ascending to a max for the day – get them legs going! First set min 75-77%
Conditioning:
A. Complex : cycle 1 power Clean + 2 push press + 3 push jerk + 2 hang power Clean + 1 power Clean
B. Running clock
3 rds
400m heavy sandbag run
7 rope climbs
60′ hs walk
Rest 5 min
3 rds
25 ghd sit-ups
20/16 cal bike
15 heavy wall balls
Training options:
A. Assault bike progression – 2 min hard effort 1 x 5 ( rest 2 min after last one then 7 min hard pace (80% ish)
Gymnastics:
A. 5 rds of , 350m ski erg + (-2) muscle ups. Rest 3:30 x 4-5 rds
B. 10 min min scap and single arm pulling work
A. Worked up to 205# Best Shang snatch in a while since hurting my shoulder
Drop set all at 185#
B. Squats 325,345,355,365,370
Conditioning
37:20 (subbed HS walks for wall walks x6)
Gymnastics
350m Ski/MU. Completed 3 sets, each with 7 Ubk MU after ski Erg.