PAR T 1: Groups A and D
10 min Z1 warm up run
+
5 sets:
Run 3 min @ 85% effort
Run 2 min @ 50% effort
+
10 min Z1 cool down run
rest 6+ hours
PART 2: Group A ONLY
A. Snatch Balance - 3 x 3 @ 80% / 2min rr
(don't catch then ride weight down...choose a wt you can catch at bottom)
B. Snatch Grip Push Press - 5 x 5 - low effort; rest 90 sec
(work on catch and correct scapular position; use hips to move weight)
C. 50 E-ROM HSPU not for time
(each rep should be challenging)
D. 6 sets of 20 GHD Back Extensions; rest 1 min
post wts used used to comments
What time is the gym going to be open today?
ReplyDeleteI will be in the gym between 4-5:30 today
ReplyDelete*Didn't Run (Erin if you can run in the afternoon around 2pm or morning around 10 call/txt me!
ReplyDeleteSnatch Balance #85(tried 105lb but body screamed at me)
Snatch PP #75
E-ROM: used 25lb plates for more depth
Back Ext 6x 20 unbroken
Super sore today in the hammies and shoulders
Snatch Balance: #115
ReplyDeleteSnatch PP: #105
50 E-ROM: Paralletts to 2 pads..pain in the front of the shoulders!
Back Extension 6x20 unbroken
Gonna run this eve.
Snatch balance: 75
ReplyDeleteSnatch pp: 65 and 45 really tried hard to do it right
50 e-rom hspu: paralettes 2 pads. Last 20 3 pads
Unbroken back ex. 6x20
Run later
Had a good (not great) run. My legs felt like they were filled with lead. But I like the decreased 50% time, it was a good push.
ReplyDeleteThen I did the SUU football squat workout since I am easing my arms back in this week. Now I am sufficiently gased! (The workout had thrusters and OH lunges in it and arms felt good)
Snatch Balance: #95/#115/#135
ReplyDeletePush Press: #115
HSPU: parallettes to 2 pads
Back Ext: 6x20