mONDAY, JAN. 15
Weightlifting:
1x [ 2 Power Snatches + 1 Squat Snatch + 1 Overhead Squat ]
1x [ 2 Power Snatches + 1 Squat Snatch + 1 Overhead Squat ]
1x [ 2 Power Snatches + 1 Squat Snatch + 1 Overhead Squat ]
1x [ 2 Power Snatches + 1 Squat Snatch + 1 Overhead Squat ]
1x [ 1 Power Snatch + 2 Squat Snatches + 1 Overhead Squat ]
1x [ 1 Power Snatch + 2 Squat Snatches + 1 Overhead Squat ]
1x [ 1 Power Snatch + 2 Squat Snatches + 1 Overhead Squat ]
1x [ 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat ]
1x [ 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat ]
1x [ 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat ]
Complete sets every 1:30 min.
Athlete Notes
Percentage is based on your 1-rep max Power Snatch. Please do not complete touch and go reps today. The first rep number represents the Power Snatch & the second rep number represents the Squat Snatch, Third number represents the Overhead Squat The focus today is on replicating the same Power and intensity you give on the Power Snatch and following that through into the Squat Snatch. Focus mainly on your leg drive and being patient through your pull.
"Pet Detective"
Every 1 min for 16 mins, alternating between:
8/6 Wall Facing Handstand Push-ups
10/7 Strict Pull-ups
12 Dumbbell Bench Press, 50/35 lbs
max rep Echo Bike Calories
Athlete Instructions
Primary Objective: Completing all prescribed work within the minute
Secondary Objective: Maximum total calories achieved on the Echo Bike
Stimulus: Muscular Endurance / Push + Pull Gymnastics Strength
RPE: 8/10