Friday, oct 14

Weightlifting:

Every 1 min for 8 mins: Power Snatch

3 Power Snatches, pick load

Every 1 min for 8 mins.

Athlete Instructions

Touch-and-go reps.

Start at 60% 1RM and increase

"Waterboy"

FT: Power Snatches and Chest-to-bar Pull-ups

For time:

12 Power Snatches, 155/105 lbs

24 Chest-to-bar Pull-ups

9 Power Snatches, 155/105 lbs

18 Chest-to-bar Pull-ups

6 Power Snatches, 155/105 lbs

12 Chest-to-bar Pull-ups

3 Power Snatches, 155/105 lbs

6 Chest-to-bar Pull-ups

Athlete Instructions

Time domain: 5-8 mins Time cap: 10 mins

Notes

We are looking at a fast challenging workout here today with a classic couplet of power snatch and chest-to-bar pull-ups. The goal today would be to maintain fast singles on the power snatch or 3-5 touch-and-go reps at a time as we make our way through this workout. Choose a load that you can cycle fast, but that is challenging to link anywhere more than 3 reps at a time. For the pull-up variation we are looking at maintaining 2-3 sets per set as we make our way down the rep ladder.

L2: 115/75, Pull-ups

L1: Pick Load, Jumping Pull-ups