tuesday, oct. 10

Weightlifting:

1x [ 1 Power Snatch + 1 Squat Snatch ]

Athlete Instructions

Take 10:00 minutes to Build to a Heavy Power Snatch + Squat Snatch

Starting @ 60% of Power Snatch

*Not TnG

Athlete Notes

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. For both the Power Snatch and the Squat Snatch today, focus on this patience.

"Without Me”

3 rounds, each round for time, of:

8 Power Snatches, 95/65 lbs

16/12 Push-ups

Row, 500/450 m

16/12 Push-ups

8 Power Snatches, 95/65 lbs

Go every 7 mins.

Athlete Instructions

Goal: 5:00 minutes / set

Cap: 6:00 minutes / set

Athlete Notes

Primary Objective: Complete each set in sub 5:00 minutes

Secondary Objective: Keep the power snatches as 8 TnG Reps. Focus on cycling patterns and efficiency

Stimulus: Barbell Cycling / Upper Body Muscular Stamina

RPE: 8/10