3 July

1 Mile Run @ 60-70%

*7:15

10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.

*155/155/165/165/175/185/185/185/185/185

*Training Video
https://vimeo.com/45167564

*This felt alright, still getting used to the movement but can totally see the benefit of this. 

Strength

 1a) 4 X ME Strict HSPU + ME Kipping HSPU – more deficit than last week, rest 45 sec.

*10/7/9/7

*Just did ME Strict, the kipping was jacking up my neck and didn't want to mess it up. Should be 100% in a few more days, just don't want to take any chances. 

1b) 4 X 5 Weighted Strict T2B – heaviest possible, rest 45 sec.

 *Used a 10# WB and felt pretty good. 5/7/9/8

1c) 4 X 15 Back Extensions 

*Complete

Conditioning

7 rounds for total working time of:

10 DL (225)

10 Plyo Pushups on SB

*43/43/44/43/44/43/39

*Subbed for Push Press and SDLHP, tried to get same stimulus. 

*Rest 20 seconds between rounds.

1 Mile SB Run (30#)

*10:26

*This was brutal for me....need to improve.