Monday, feb. 20

Weightlifting:

Lifting: Power Snatches, Squat Snatches, and Squat Snatches

[ 1 Power Snatch + 1 Squat Snatch ] 5x1, using same weight per set

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

Instructions:

Complete as-

Every 1:30 for 7:30 do: [ 1 Power Snatch + 1 Squat Snatch ], 80% 1RM (using same weight per set)

-- then --

Every 1:30 for 7:30 do: 1 Squat Snatch, 80+% 1RM (using heaviest weight per set)

Points of Performance

Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better.

Notes

This is not touch-and-go, but you can choose to do so. Focus on the power snatch and transfer that same power into your squat snatch. Goal today is to finish with most sets within the 85-92% 1RM range.

"Nobu"

"Death By" - Double Unders and Overhead Squats / 2 mins

With a continuously running 12 min clock perform:

36 Double Unders + 12 Overhead Squats, 95/65 lbs in the first 2 mins

36 Double Unders + 16 Overhead Squats, 95/65 lbs in the second 2 mins

36 Double Unders + 20 Overhead Squats, 95/65 lbs in the third 2 mins

... Continuing this until failure or completion of 6 rounds (36 Double Unders + 32 Overhead Squats).

Athlete Instructions

Goal: 4+ rounds Round cap: 6

Focus: Overhead squat cycle rate and double under accuracy.

Primary Objective: Maintaining points of performance in the overhead squat while improving squat cadence and speed. Secondary Objective: Complete 4+ rounds.

L2: 30 Double Unders, 75/55 lbs

L1: 48 Single Unders, 45/35 lbs