OPT # 20

Training for Thursday 9-9:

part 1:
A. Halting Snatch Dead Lift @ 1123; 3 x 3: rest 2 min (add weight from last week)
last week = 245-265-285-305* w/straps
275-295-315-325 (all w/staps)

‬‪B. Snatch 68% -1 x 4, 73% - 1 x 4; 78% - 1 x 4; rest 1 min
(first 12 reps on the minute; if successful here take up weight AHAP off the clock)
last week = (x5) 95-105-115...125x1-135x1-145x1‬‪
x4 105-115-125
x1 135-145-155

C. Snatch Pull; 3 sets x 5 reps; rest 3 min (add weight from last week)
last week = 185x3
200-210-220

D. Back Squat @ 21X0; 80%; 4 x 4; rest 2 min‬‪135-185-235-260-285-295 (22X0)‬‪
205-245-270-295-310-320-325

Glad I used straps on all the halting snatch deadlift and went heavier. Snatch is coming along... still not great but improving. 145 & 155 I caught a little high but tried to drop to parallel in a OHS. Snatch pull I pulled to my chin, need to force hips forward. Back squats felt great, planned on stopping at 310 but kept going I felt so good. I miss doing squats every week...

part 2:
5 sets for times:
Row 800 m @ 95%... subbed 100M swim
(rest same time as work time; goal is same pace per set, if you get to a critical drop off while "trying" to hold same pace, stop and call it)

After Momarators I took my weekly swim at SBU and subbed 5 100M laps at a pretty good pace... no watch so I used to clock as best I could. 100M took between 2:30-3:00. Finished in less than 25 minutes