Wednesday, Dec. 27

Weightlifting - Part 1:
1x [ 1 Muscle Snatch + 1 Hang Power Snatch ]

Every 1 min for 5 mins.

Athlete Instructions

Today's focus is on refining our snatch technique with a progressive approach. We'll start at 40% of your 1-rep max Squat Snatch and gradually increase the load with each set. Remember, the journey through these EMOMs is as important as where we end up. By the final 5-minute EMOM, you should be hitting upwards of 75% of your 1-rep max Squat Snatch. The first two EMOMs are your opportunity to really dial in your mechanics, timing, and speed. This is where you lay the groundwork for the more challenging lifts that come later.

Our goal in Olympic lifting is always to prioritize power, speed, and technique. Load comes second. I want you to focus on keeping the bar close, executing a quick turnover, and landing with quick feet in the catch position. Remember, it's not just about lifting heavier; it's about lifting smarter. So, let's keep our technique sharp and build strength in a way that's both safe and effective. Stay focused, and let's make every rep count!

Weightlifting - Part 2:
1x [ 1 Power Snatch + 1 Hang Squat Snatch ]

Every 1 min for 5 mins

Weightlifting - Part 3

2 Squat Snatches

Every 1 min for 5 mins.

“Dasher"

For time:

50 Hang Power Snatches, 65/45 lbs

30/22 Echo Bike Calories

50 Overhead Squats, 65/45 lbs

Athlete Instructions

-Goal: 6:00-10:00 minutes

-Time Cap: 12:00 minutes

Athlete Notes

-Primary Objective: Completing the barbell movements 4 sets or less

-Secondary Objective: Completing the Echo Bike in 2:00 minutes or less

-Stimulus: Quad Stamina / Barbell Cycling / Sprint Chipper

-RPE: 8/10