Monday 150601

These girls finished a Half Marathon on Saturday, and it looks like they ENJOYED IT!

No childcare today at 9am.

Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes
Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.
"Jackie"
Row 1000m
50 Thrusters, 45#
30 pull ups
Competition:
A. Front Squats above
B. Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch
*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.
Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.
C. Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM
D. Four sets for max reps of:
45 seconds of Pistols
Rest 45 seconds
45 seconds of Bar Muscle Ups
Rest 45 seconds
**OPTIONAL CONDITIONING WORK
Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.
Three sets of:
Row 1500 Meters @ 80% of your 500m pace
Rest 4-6 min