wednesday, dec. 13
Weightlifting A:
1x [ 1 Muscle Snatch + 2 Hang Power Snatches ]
1x [ 1 Muscle Snatch + 2 Hang Power Snatches ]
1x [ 1 Muscle Snatch + 1 Hang Power Snatch ]
1x [ 1 Muscle Snatch + 1 Hang Power Snatch ]
1x [ 1 Muscle Snatch + 1 Hang Power Snatch ]
Athlete Instructions
Complete sets every 1:30 mins.
Directly into Weightlifting B...
Athlete Notes
Starting @ where you left off on the set above and increasing to heavy for the day
For the Muscle Snatch + Hang Power Snatch portion we are starting @ 80% of your 1rm Muscle Snatch and increasing the load each set. Aiming to finish on a successful max for the day of 1 Muscle Snatch & 1 Hang Power Snatch If you do not have a 1rm Muscle Snatch, please base the percentages off 85% of your 1rm Power Snatch. Which means you will calculate 85% of your 1rm Power Snatch and then calculate 80% of that 85% load. Remember, the first number is for the Muscle Snatch and the second number is for the Hang Power Snatch.
Weightlifting B:
3 Hang Squat Snatches, pick load
Every 1:30 for 7:30.
Athlete Instructions
We are focusing on explosiveness and speed under the barbell. Ensure that you are receiving the bar with a strong overhead position by pressing up on the bar and flexing our core as we press up on the barbell.
"Hot Water"
Tabata Bike Calorie:
The Tabata interval is 1:30 of work followed by 3 mins of rest for 4 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Goal: 35/25+ Echo Bike Calories / Set
Primary Objective: Maximum total calories accumulated
Secondary Objective: Consistency across within 3 +/- Calories
RPE: 9.5/10
Stimulus: Lactic Endurance / Anaerobic Power