Warm-Up:
-Foam Roll, Stretch, PVC Work
-"Baseline": 500m Row, 40xSquat, 30xSitup, 20xPushup, 10xPullup
(all unbroken)
Strength/Skill:
-Squat Clean & Jerk- 5x1 @155, 4x1 @165, 3x1 @185, 1x1 @195
-Snatch Balance- 1x3 @95, 1x115, 1x125, 1x135, 1x145, 1x155
-High Hang Squat Snatch- 1x5 @95, 2x5 @115 (bar does not touch ground during set)
-Low Hang Snatch High Pull- 5x5 @145 (bar does not touch ground during set)
Conditioning:
-Suicide Sprint Cone Drill:
5 rds. of- Sprint out 10m & back, out 20m & back, out 30m & back (touch cone every turn-around, rest 30sec./rds)
Rd1 - 28.22
Rd2 - 28.89
Rd3 - 29.19
Rd4 - 31.75
Rd5 - 34.28
Good day of Olympic drilling. Snatches & Snatch Progressions really take a lot out of you. I was feeling all the squatting by the time I hit the Suicides. I really would have liked to go Sub30 on all the Sprints, but by the end, I was hurting. Just couldn't make my legs move any faster, they were feeling so bad by the final 30m on the last two sets, it was horrible. All Sub30 next time...
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