M. Counts deep inside the pain cave.
Week 5 Training: 13.08.06
A. Strength / Barbell
7 rounds of the following complex:
-1 Snatch Deadlift
-1 Hang Snatch Pull (from just above the knee)
-1 Hang Snatch
-1 Overhead Squat: 3-Count Pause In Absolute Bottom
NOTES: Every 90 Seconds (0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00). AHAP. Work technique and work positions. Work hip extension, contact with the bar at the hips and bar speed. Work speed under the bar. Basically, work the shit out of your snatch.
-20 Piston Press with Dual KB’s @ 16/12 Kg
-15 Russian Swings @ 32/24 Kg
-5/5 Bent Over Single Arm KB Row @ 24/16 Kg
-150m Sandbag Front Rack Carry @ 90/60#
-150m Plate Pinch Carry @ Dual 25/15#
NOTES: Try to stay moving for the fill 20 minutes. On the piston press: these are strict single arm presses. Both arms move simultaneously: 1 up/1down.
-5 Min Row @ Conversation Pace
-5 Min Sled Drag @ Conversation Pace (2.5 forward / 2.5 backward)
-5 Min Walk @ Conversation Pace