monday, oct. 30

Weightlifting:

1x [ 2 Pause Snatches + 1 Snatch ]

1x [ 2 Pause Snatches + 1 Snatch ]

1x [ 1 Pause Snatch + 1 Snatch ]

1x [ 1 Pause Snatch + 1 Snatch ]

1x [ 1 Pause Snatch + 1 Snatch ]

Athlete Instructions

Complete sets every 2 mins.

Pause Snatches- below knees

Set 1: 60% 1RM Snatch

Set 2: 60% 1RM Snatch

Set 3: 65% 1RM Snatch

Set 4: 65% 1RM Snatch

Set 5: 70% 1RM Snatch

*Snatch are not touch and go.

*Pause Snatches- 2 seconds @ 2'' below the knee cap

"Jason"

Complete as many rounds as possible in 12 mins of:

4 Overhead Squats, 115/75 lbs

6 Box Jump Overs, 24/20 in

8 American Kettlebell Swings, 53/35 lbs

6 Overhead Squats, 115/75 lbs

6 Box Jump Overs, 24/20 in

8 American Kettlebell Swings, 53/35 lbs

8 Overhead Squats, 115/75 lbs

6 Box Jump Overs, 24/20 in

8 American Kettlebell Swings, 53/35 lbs ... Continue adding 2 Overhead Squat reps each round until time expires.

Athlete Notes

Goal: Get through the round of 14 Overhead Squats and into the round of 16.

Primary Objective: Keep each set of Overhead Squats unbroken

Secondary Objective: Keep transitions between movements under 6 seconds

Stimulus: Hip Extension Bias / Quad Stamina

RPE: 8/10