Monday, Aug. 28

Weightlifting:

[ 1 Power Snatch + 1 Floating Snatch + 1 Snatch Balance ]

1-1-1-1-1, using heaviest weight per set

Squat Snatch 2-2-2-2-2, using heaviest weight per set

Athlete Instructions

Complete on a 15 mins clock as- Every 1:30 for 5 sets:

1 Power Snatch + 1 Floating Snatch + 1 Snatch Balance (55%+ 1RM Power Snatch)

Goal of finishing at around 75% 1RM Power Snatch

-- then --

Every 1:30 for 5 sets: Squat Snatches

2 Squat Snatches, 75% 1RM

2 Squat Snatches, 80% 1RM

2 Squat Snatches, 82% 1RM

1 Squat Snatch, 85% 1RM

1 Squat Snatch, 85%+ 1RM

This is not touch-and-go, reset between each rep.

Athlete Notes

A floating snatch is essentially a hang snatch from the lowest possible position to the floor. This keeps tension throughout the lift and will help develop better touch-and-go mechanics that we are following up with later in the day. We will use the first complex of the power snatch + floating snatch + snatch balance to really prime the system and build loads into the final 5 sets of the day that are all meant to be done as a full snatch build to 85%+ for 1 rep. The goal today is to work on pressing the ground away, staying patient, and extending through the barbell overhead with a strong finish position overhead and tight midline.

"Beach”
7 rounds for time of:

1x [ 3 Power Snatches + 3 Overhead Squats + 3 Squat Snatches ], 135/95 lbs

Athlete Instructions

The complex must be unbroken.

Goal: 4-7 mins

Time cap: 9 mins

Athlete Notes

Primary Objective: Quality Barbell Cycling

Secondary Objective: Minimizing rest between sets We need to choose a weight that allows for unbroken complexes today with quality mechanics

RPE: 8/10

Stimulus: Grip / Touch-and-go Mechanics