>A few weeks ago I promised to find a way to get the daily work to those folks who are currently residing on the other side of the globe, on the actual day it’s supposed to be performed. Obviously this is important due to the start of the season, and the need for coordination of the Open schedule. I have gone back and forth about the best way to do this, and have only come up with one really feasible option.
Beginning tomorrow I will be posting the next day’s work in the morning EST (no, I won’t be specific—just be content with morning). This will mean that for those who are on or close to the same time zone as me, the work for the next day will be posted the morning before. For example: Thursday morning, instead of Thursday night, I will post the work for Friday. For those who are across the international date line—for instance, if you’re in Papau New Guinea—the work will be posted the night before. This will mean that no matter where in the world you are, like Papau New Guinea, everyone will be able to follow along on the same template.
Let me make one thing abundantly clear… This DOES NOT mean that anything has changed about the order, scheduling or performance of the work. It also means that someone is going to come up with the bright idea of doing the next day’s work a day early. Please don’t do this. If you do this we’ll be forced to make you watch video of the 2009 Games Snatch event on repeat.
Luckily, tomorrow is a rest day, so the 8,000,000 questions should be answered by the time we get to any real work.
>Chad Melton – 280# Snatch:
1) 5×3 Hi-Hang Snatch – heaviest possible, rest 60-90 sec. DEMO VIDEO
2) 5×3 Hi-Hang Cleans + 1 Push Jerk – heaviest possible, rest 60-90 sec. DEMO VIDEO
*Notes: Three Hi-Hang Cleans should be performed, then one Push Jerk after the final Clean.
40 KBS 24/16kg
40 KBS 24/16kg
*Notes: Pacing on this effort should be focused on using negative splits. The run times should purposefully be slowest to fastest, and the final 800m should be a max effort. Suggestions on pacing would be (based off of 800m PR): 80-85%, 90-95%, 95-100%. Due to purposeful pacing the KBS should be able to be performed UB, and fast.