10/9
Warm-up – 500m row, mobility, swings on rings, etc.
Snatch+Overhead Squat 10×1+1 up to 115
Clean singles – 10×1 to 225
A2G Squats – 5×5 up to 225
Conditioning
5 Muscle-ups
20×225 lb clean pulls
10 Pull-ups
10 Dips
20×135# Push Press
10 Pull-ups
10 Dips
20×95# Power Snatch
7’47” for above
Jog 1 mile
3x400m the hard way (10x40m where you run 40m, decelerate, walk back to the finish line and run back) Cumulative running time at about 57-58″ per 400m with 3′ rest
Jog 1 mile
Extra Credit – 100 KB Swings with 55#
Good day today. 400m the hard way is tough. Is basically like high volume sub-max acceleration with short recovery. At my current fitness level, those 40m runs were at very near 90%. Whew!