Thursday, April 20

Weightlifting:

Power Snatch : 3 @ 75%, 2 @ 82%, 1 @ 85%, 3 @ 75%, 2 @ 82%, 1 @ 85%, 3 @ 75%, 2 @ 8...

Power Snatch 1x3 at 75% 1RM

Power Snatch 1x2 at 82% 1RM

Power Snatch 1x1 at 85% 1RM

Power Snatch 1x3 at 75% 1RM

Power Snatch 1x2 at 82% 1RM

Power Snatch 1x1 at 85% 1RM

Power Snatch 1x3 at 75% 1RM

Power Snatch 1x2 at 82% 1RM

Power Snatch 1x1 at 85% 1RM

Power Snatch 1x3 at 75% 1RM

Rest as needed between sets.

Athlete Instructions

Complete sets every 1 min for 10 mins.

Points of Performance

Focus on speed and explosiveness. The power snatch is a quick and explosive movement, and to perform it successfully, you need to focus on speed and explosiveness. As you lift the barbell, use your HIPS and LEGS (Not your arms) to generate power, then quickly pull the barbell up and use your shoulders to get it overhead. Keep the movement fluid and explosive, but avoid rushing it. Take your time to set up and focus on your technique, then explode into the movement to get the barbell overhead as quickly as possible

"Early Bird & Night Owl"

2x 2 mins/2 mins RemReps: Row Calories and Echo Bike Calories

2 rounds of:

In 2 mins, for max reps:

20/16 Row Calories

max reps in remaining time Echo Bike Calories

-- Rest 2 mins --

In 2 mins, for max reps:

20/14 Echo Bike Calories

max reps in remaining time Row Calories

Rest 2 mins between each round.

Athlete Instructions

Notes

Aerobic Conditioning / Lactate Threshold RPE: 8/10

Primary Objective: Goal is to hit a higher number of calories on the max calorie portion than the prescribed for each interval.

Secondary Objective: Increase effort from round 1 to round 2, even if that is only getting one more calorie that you did on round 1. And yes, the Echo Bike is slightly skewed up from the rower effort and that will create a little added stress to push the row in order to get more than 20/14 calories on the back end of that 2 min interval.

L2: 18/15 Row, 18/13 Bike

L1: 15/12 Row, 15/11 Bike