7/1
Gait prep (go all the way through this as if we were going to run, and try to prep that hamstring tendon well)
+
Every 3:30 x 15 sets
Row 500m
*start this at 1:56-1:58, and try to get marginally faster with each one (like on the range of .2-.3 sec/500m faster)
1:57.7—1:56.3—1:55.8—1:55.4—1.55.0—1:54.5—1:53.5—1:53.4—-1:53.0—1.51.7—1:51.1—1:50.4—1:50.2—1:49.1—1.46.7
7/2
A – Power snatch from blocks at knee height – 1 rep every 12 sec x 4, rest 2 min x 4 sets
125—145—155—160
B – 30 1-arm KB hang snatches @ 24kg, rest 3 min x 4 sets
*switch hands every 5 reps
done
C – Box squats – 6 reps every 2 min x 6 sets
*set this up at parallel and challenge the loading/endurance here
235 across – was pretty diligent on not spending any time on lockout feeling like a greater challenge with time under tension
D1 – Single arm BB suitcase deadlift x 6 into single arm farmer carry x 30ft, rest 15 sec bt arms, 1 min after both
75
D2 – Single leg BB hip thrust x 5/side into double leg BB hip thrust x 10, rest 2 min x 4 sets
95 first time 95 has felt controllable with single leg work