Tuesday, may 30

Weightlifting:

Power Snatch 3-3-3-2-2-2-2-2-1-1

Athlete Instructions

Complete sets every 1 min for 10 mins-

Set 1-3: 3 reps at 60-65% 1RM

Set 4-6: 2 reps at 65-70% 1RM

Set 7-8: 2 reps at 70-75% 1RM

Set 9-10: 1 rep at 80% 1RM

All meant to be singles- focus is good set-up and speed through the middle.

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. We can go to hang power snatches and or lighten the load if needed. We could also go to American kettlebell swings or alternating dumbbell snatches for those that are limited with a barbell in their hands.

Isabel:

For time:

30 Snatches, 135/95 lbs

Athlete Instructions

Time domain: 2-5 mins

Time cap: 10 mins

Primary Objective: Complete in under 4 mins.

Secondary Objective: Complete first 5 reps as an unbroken touch-and-go set.

Stimulus: Barbell Cycling / Anaerobic

RPE: 7/10