Monday, april 24

Weightlifting

Every 2:15 for 13:30: Hang Snatches and Overhead Squats

1x [ 2 Hang Snatches + 1 Overhead Squat ], pick load

Every 2:15 for 13:30.

Athlete Instructions

Starting at 80% of your 1RM snatch and increasing load each set after.

Points of Performance

Initiate the hang snatch and begin the lift by explosively extending your hips, knees, and ankles. The bar should be pulled upwards towards your chest, while you pull yourself underneath the bar. Competitors- snatch balance for overhead squat.

"Smooth Criminal"

6-12-18-24: Overhead Squats and Pull-ups

6-12-18-24 reps, for time of:

Overhead Squat, 95/65 lbs

Pull-up

Athlete Instructions

Time domain: 5-8 mins

Time cap: 12 mins

Stimulus: Anaerobic / Muscular Stamina RPE: 8/10

Primary Objective: Complete in fastest overall time.

Secondary Objective: Unbroken overhead squats. Focus today is to challenge midline control and overhead stability under fatigue. The combo of overhead squat with pull-ups is a powerful combo that builds high power output. Goal today is to have this feel like a sprint and keep pace until the very end.

L2: 75/55, 12 Pullups each round

L1: 45/35, Jumpint Pullups