Friday, may 26

Weightlifting

Lifting: Power Snatches, Snatch Balances, and Squat Snatches

[ 1 Power Snatch + 1 Snatch Balance ] 1-1-1-1-1-1

Squat Snatch 1-1-1-1-1-1

Athlete Instructions

Complete as- Every 2 mins for 12 mins do:

1 Power Snatch + 1 Snatch Balance

Rest 20 secs

1 Squat Snatch

Starting loads at 60% 1RM power snatch and increasing to around 75-80% 1RM over the course of 6 sets.

Notes

The focus here is to work on the transfer of the power snatch and snatch balance into a quality full snatch. The goal is to use the power and the speed under the bar primed in the complex and take that into the full snatch after that 20 second rest.

"Bit by a Dead Bee v2"

AMRAP 12 mins: Bar Muscle-ups, Squat Snatches, and Bar Facing Burpees

Complete as many rounds as possible in 12 mins of:

3 Bar Muscle-ups

5 Squat Snatches, 135/95 lbs

7 Bar Facing Burpees

Athlete Instructions

Primary Objective: 6+ rounds.

Secondary Objective: Unbroken bar muscle-ups.

Stimulus: Technical Capacity / Grip RPE: 7/10

Focus today is on staying with quick transitions and trying to make these movements feel as smooth and consistent as possible. The Squat Snatch reps should be done as singles and we want to get athletes to find a rhythm and a breath while working on those quick singles. The burpees are meant to be short and quick, but if athletes hit them too hard it will lead to a slow transition between the burpees and the bar muscle-ups. These pieces are where we really fine tune where we are at with our athletes and teach them about pacing and consistency with form.

*Scaling options available on app.