Sat, 042217

All. – (choose)

Track

a. 800 supersets; 200m @95% into 400m run at goal pace of :10-15 seconds off your 400m max time, directly into 3 min cool down run to recover


Weightlifting

A. Snatch Pulll – 95% x 2 reps x 3 sets 

100% x 1 rep x 2 sets 103% & 105% x 1 reps each 

Conditioning

A. 5 rds

25 t2b

50 double unders 

6 clean and jerks 225/143

Gap between 

B. 21-15-9

S to oh 135/93

C2b pull-ups 

Assistance  :

A. 15 min scAp work

B. 12 min banded lower body work 

C. 9 static stretch holds 

1 thought on “Sat, 042217”

  1. Mathew MacDonald

    A.) Snatch Pulls ending at 235#
    B.) 16:46, did 6 deadlifts at 365# to replace clean and jerks
    C.) 4:12, subbed in double the amount of pistols instead of shoulder to overhead

    Track session later

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