Wednesday August 12, 2015

A. Jumping Drill Warm-Ups:
Depth Jumps on Box to Full Extension in air,  Start @ 24 inches, jump up to box, then land in quarter squat and then full jump in air with hip extension, that is one rep, complete 5 reps x 3 sets.
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B. 3 Position Snatch, 70% x 1 rep x 2 sets, 75% x 1 rep x 3 sets
     - 145, 155, no misses
C. High Bar Back Squat, 5 reps x 65%, 70% x 5 reps, 75% x 4 reps, 80% x 3 reps x 2 sets
     - Worked up to 270. Felt heavy
D. Snatch Pull, 93%, 5 reps x 5 sets, rest as needed between sets.
      - 195
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E. 5 Minutes of RowWarm-Up
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3 Sets of the following
Row 250 Meters @ 90% of all out effort
Rest 2-4 minutes or when feel recovered and/or wear Heart Rate Monitor, and go again when heart rate below 120
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Rest 8 Minutes
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3 Sets of the following
Row 250 Meters @ 90% of all out effort
Rest 2-4 minutes or when feel recovered and/or wear Heart Rate Monitor, and go again when heart rate below 120
     - Rowed at pace of 1:31-1:32