Friday & Saturday Missed

riday- Aerobic/Shoulder Warm Up + Snatch Tech + Squat + UB Strength
3 rounds not for time:
20 Cal Bike
100’ Single Arm OH DB Carry, tough weight
150’ Heavy Single Arm Farmer’s Carry
+
A. Muscle Snatch, build to 5RM
B. Back Squat w/ Chains, 5 x 5, rest 2 min
C1. Pendlay Row @ 21X1, 5 x 10, rest 2 min
C2. DB Bench Press @ 21X1, 5 x 10, rest 2 min

Saturday- A.M. IWT Threshold P.M. Run Capacity
A.M.
3 sets
Row 1000m @ 30 min TT pace
15 KB Swings, 70#
Rest 60 sec
+
3 sets
Row 1000m @ 30 min TT pace
15 Front Squats, 95#

P.M.
3 sets
Run 700m @ moderate pace (7:00-7:30 pace)
Rest 60 sec
Run 300m @ hard effort (6:15-6:30 pace)
Rest 3 min



I was out of town at a church retreat.