500 m row or 400 m run
1500 m partner row, Tabata style.
5x3 thrusters, work up to a heavy triple.
Workout: Jackie, last done 7/17/2017
- For Time
- 1,000 Meter Row
- 50 Thrusters (45/35 lb bar)
- 30 Pull-Ups
- RX+ Two Rounds
1000 m row
50 Thrusters (45/35)
400 m run
400 m run
Monday (Session One)
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 4 reps
Build over the course of the four sets.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Grip Behind The Neck Push Press + 2 Overhead Squats
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 80% of 1-RM Snatch
(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps)
At the 11 minute mark…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 85% of 1-RM Snatch
In 17 minutes, establish a 10 Rep Max Back Squat
Then, at the 20 minute mark begin…
Every 3:30, for 7 minutes (2 sets):
Back Squat x 10 reps @ 92.5% of 10-RM
Three sets of:
Prone Bench Row x 8 reps
Glute Ham Raise x 6 reps
Rest 60 seconds
*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively.
Work on two goats for 10 min.