AM
A. Snatch-grip Deadlift (3010) 4x 4-6 (heavy) no weight transfer in foot during first pull, therefore the pull resemble a deadlift, but the angles (i.e. knees out, but low, chest tall) are that of the snatch ,100,105,110,115
B. EMOM 10 MIN
Eccentric Deadlift + Snatch (31X1) x1 @68% 1 RM snatch emphasize Position 1 before beginning the eccentric hinge. Unlike the snatch-grip deadlift though, I want you to focus on hitting each position on the down as you would coming up in the snatch (i.e feel weight transfer in opposite direction from the knee to the floor, as it moves heel to mid foot) the weights do not hit the floor, you stop just before the floor **INCLUDE VIDEO
75# - later we realized I did this with too much pausing, a good challenge, I missed 1 forward and jumped forward on several. About 2-3 reps felt solid.
C1. Split Press (2011) 4x 6-8 (Alternating Legs) add load as able, and as long as the back knee isn’t extending as you press 45#R forward,45Lforward, 55R forward, 55 L forward - challenging but I feel these will make a difference with the Jerk - legs were burning by rep 5 o r 6 each set
C2. Front Squat 4x8 (deload squat) focus on speed, weight should be lighter (could even use chains???)
95 across
PM
+
Run 800 meters (For time)
Rest 3 minutes
Turkish Get ups 16kg x 40 (Alternating; not for time)
Rest 3 minutes
Run 800 meters (For time) Goal is to match first time of 800, therefore you’re not looking to PR the first 800, but do attack it
Did not run due to hamstring soreness, subbed AD 1 mile (3:10m, 40cals), then did get ups they went smooth, then did AD 1 mile (3:10m, 45 cals). I know not for time but the Turkish Getups took about 17 mins just moving at a steady pace.
Fun workout!
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