friday, sept.8

Weightlifting:

[ 1 Hang Squat Snatch + 1 Overhead Squat + 1 Squat Snatch ] 1-1-1-1, using heaviest weight per set

[ 1 Hang Squat Clean + 1 Front Squat + 1 Squat Clean ] 1-1-1-1, using heaviest weight per set

Athlete Instructions

Complete as- Every 2 mins, 4 sets:

1 Hang Squat Snatch + 1 Overhead Squat

Rest 10 secs

1 Squat Snatch

-- then --

Every 2 mins, 4 sets:

1 Hang Squat Clean + 1 Front Squat

Rest 10 secs

1 Squat Clean

Athlete Notes

We are looking to start the percentage at 70% of Squat Snatch for the Snatch Complex and then build the percentage by feel today to something in the "Heavy" range. This means somewhere around 82-85% of 1RM. We will then adjust loads just a bit and roll directly into the Clean Complex where we will continue to build a heavy load on that complex today. Again, somewhere in the range of 82-85% The focus today will be speed in the 3rd pull. That means the pull under the bar and into a quality catch position. For the Snatch, we are looking at a strong punch and pushing up against the bar, whereas for the clean, we want to see the barbell catch high in the front rack by pressing the elbows through the bar and up against the barbell. Flex your core and stand strong out of the squat.

"Make Me"

For time:

4 Man Makers, 50/35 lbs

12 Kipping Pull-ups

8 Man Makers, 50/35 lbs

24 Kipping Pull-ups

8 Man Makers, 50/35 lbs

12 Kipping Pull-ups

4 Man Makers, 50/35 lbs

Athlete Instructions

1 Man Maker = Push-up + Row R + Push-up + Row L + Burpee + Squat Clean Thruster

Goal: 9-12 mins

Time cap: 14 mins

Athlete Notes

Primary Objective: Man Makers… Goal is to maintain a pace of 15 secs or faster per rep here

Secondary Objective: Kipping Pull-ups, working on linking big sets

Stimulus: Upper Body Interference / Muscular Stamina

RPE: 9/10