Wednesday, Aug 10
Weightlifting Cycle Retest
Snatch 3-2-1-3-2-1-3-2-1
Use the heaviest weight you can for each set.
Athlete Instructions
Instructions
Complete sets every 1:30 for 13:30 as- 3 rounds of:
3 reps at 77% 1RM
2 reps at 83% 1RM
1 rep at 90% 1RM
Increase weight on the single each round.
Notes
We are working on wave loads today and getting higher in percentages to possibly hit a new 1RM. For newer athletes let's work from the hang position and hit a hang power snatch + overhead squat or even go to 5-4-3 hang power snatches as the wave scheme for the day.
"Hollywood Abs"
AMRAP 9 mins: Plate Sit-ups, American Kettlebell Swings, and Double Unders
Complete as many rounds as possible in 9 mins of:
10 Plate Sit-ups, 25/15 lbs
20 American Kettlebell Swings, 53/35 lbs
30 Double Unders
Athlete Instructions
Instructions
Goal: ~5+ rounds
Notes
Focus on creating tension through the belly on each sit-up, then working into a challenging unbroken set of kettlebell swings before hitting double unders with the emphasis on learning how to relax and breath.