Friday, Sept 2
Weightlifting:
Complex: Pause Power Snatches and Hang Squat Snatches : 1-1-1-1-1
1x [ 2 Pause Power Snatches + 1 Hang Squat Snatch ]
1x [ 2 Pause Power Snatches + 1 Hang Squat Snatch ]
1x [ 1 Pause Power Snatch + 1 Hang Squat Snatch ]
1x [ 1 Pause Power Snatch + 1 Hang Squat Snatch ]
1x [ 1 Pause Power Snatch + 1 Hang Squat Snatch ]
Use the heaviest weight you can for each set.
Athlete Instructions
Set 1-2: 65% 1RM Power Snatch
Set 3: 70% 1RM Power Snatch
Set 4-5: 75% 1RM Power Snatch
Pause Power Snatches- below knees
Complete sets every 2 mins for 10 mins.
Notes
We will lift the bar up to the low hang positions (below the knee), pause for 1 sec, then drive the bar through the hip and extend into a power snatch. Lower the bar back to the floor, reset, then do the same thing if the reps say 2+1. After that rest to the hang position above the knee and then perform a Squat snatch with the focus on extending and continuing to pull the bar as we descend into the receive position.
"Shake & Bake"
For time:
Row, 500/425 m
21 Power Snatches, 95/65 lbs
Row, 500/425 m
15 Power Snatches, 95/65 lbs
Row, 500/425 m
9 Power Snatches, 95/65 lbs
Athlete Instructions
Time domain: 7-11 mins
Time cap: 12 mins
Notes
We are working on pushing the pace on this little couplet. Goal here is to push the rower at paces that are challenging, but sustainable before picking up the barbell and working on quality barbell cycling technique. We want to maintain a good start position on each rep even as we begin to cycle faster. Descend with the hips coming down and chest up into the next rep to allow for the bar to stay close to the body and move fluidly through the hip into the next rep. We should see sets of 5-10 reps at a time on the touch-and-go power snatch.
L2: 75/55
L1: 400/350m, 45/35