Wednesday September 9, 2015

A. Plyo Drill Warm-Ups: 3 sets of the following
1. Hurdle Jumps x 4 reps, repetitive.
2. Scoop Rotational Tosses, 8.each side-Use Med Balls
3. Agility Ladder, Scissors, up and back
+
B. Snatch, 70% x 1.1, 75% x 1.1, 80% x 1 x 3 sets, rest as needed between sets.
     - 145, 155, 165
C. High Bar Back Squat, 75% x 3 reps x 2 sets, 80% x 3 reps x 3 sets, rest as needed.
     - Worked up to 265#. Felt much heavier than it should have. Knee felt clunky as hell.
D1. Snatch Pull, 90% x 3 reps x 4 sets, rest 1:30 between sets.
     - 185#
D2. Strict Handstand Depth Push-Ups, Athlete Chooses Depth, 2.1.2.1 x 4 sets, rest as needed between sets. Work Strength.
     - Did with 2 boards as deficit. Felt great!!!
 
E. Every Minute on the Minute x 30 Minutes of the following:
Odd: 200 Meter Run or 250 Meter Row-Athlete Choice
Even: Rest
This is an aerobic effort, keep heart rate below 160 BPM if possible

     - Kept up a nice pace on these and got faster throughout. Most runs were at about :40 seconds