tuesday, aug. 8

Plyometric Test: Every 1 min for 10 mins.

Every 1 min for 10 mins: Seated Stick Jump

1 Seated Stick Jump, pick height

"Not Gwen”

Power Snatch 15-12-9

Use the heaviest weight you can for each set.

Athlete Instructions

Choice on load each set. Total load is the score of the day.

Notes

This workout is meant to be a fun little challenge for the community today. We are tackling unbroken sets of Power Snatches with no clock. This means that the athlete has the choice to choose the loads and decide when to tackle them. We want to work on barbell cycling patterns here and keeping the barbell close while also keeping the chest tall as we move to the floor. Work to push the bar to the floor as we don’t want to stop momentum on the thighs or loose tension by letting the barbell pull us to the floor. Think smooth and fast. For quick singles, the focus is going to shift to dropping the hips at the start of each rep as the tendency will be to leave those high when going back down for the next rep. For scaling, we can go to Hang Power Snatches and or lighten the load. We could also go to American Kettlebell S or Alternating dumbbell Snatches for those that are limited with a barbell in their hands.