Needed this!
Warm-Up
5m Row
w/ each minute getting progressively faster/harder/more intense
Started w/ Row Tech (10 Reps of each = Arms / Arms+Back / 1/4 Slide+Pull / Full Slide+Pull)
Snatch Warm-Up (Burgener + RDL's + S-G DL)
-----------------------------
HANG Power Snatch (50-60% of 1RM)
1 Rep every 30s for 15 Reps
FOCUS is on Speed & Tech
CLEAN/SPLIT-JERK TECH
2 x Tall Clean Pull-Unders + 2 x Split Jerks
6 Sets ~ Every 90s
American Kettlebell Swings
12 Reps - EMOM x 6-8min
Get as heavy as possible here
ROW PACER/FINISH WORK
3 Sets of 1500m Row
1000m @ 65% effort (easy pace...much slower than 2K Pace / 2:05-:15)
250m @ 75-80% effort (mod. pace...still slower than 2K, but close / 1:55-2:00)
250m @ 90% effort (Fast Pace...faster than 2K pace!!! Push the finish)
*should be 3 distinct levels here!!! Do not burn-out before last 250!
GYMNASTICS WORK
3 Sets:
60-90s of Freestanding HS Hold w/ Band Assistance
14 x Tempo Rope Pull Ups (21X2) (7 w/ Left Hand on Top + 7 w/ Right Hand on Top)
Daliege ~ 95# / X / 55#KB (70# for 7&8) / 6:14 (only 1 Rnd, due to time)
Stan ~ X / X . 35#KB / 6:11 (only 1 Rnd, due to time)
Ladick ~ X / X / 55#KB / 6:34 (only 1 Rnd, due to time)
Val ~ 45# / X / 35#KB / Rowed downstairs ??
tb ~ 115# / X / 70#KB / 6:06.3 /2:02.1Ave(20s/m) / 5:59.1 /1:59.7Ave(21s/M) / 6:03.2 /2:10.0Ave(21)
250m Splits [Time (s/m)]
#1 = 2:08.8(20) - 2:08.2(18) - 2:08.6(18) - 2:07.8(17) / 1:55.4(23) / 1:44.0(27)
#2 = 2:03.4(21) - 2:06.4(19) - 2:05.8(18) - 2:06.0(18) / 1:52.6(23) / 1:44.0(29)
#3 = 2:07.8(21) - 2:08.2(19) - 2:08.6(19) - 2:06.4(18) / 1:52.8(22) / 1:42.6(27)
3rd Rnd I purposely did not look at the Row Pace for first 3 min or so...tried to just go by feel and was pretty good!
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