Wednesday, July 13

Wednesday, July 13:

Weightlifting A

Complex: Power Snatches and Squat Snatches : 1-1-1-1-1-1

1x [ 1 Power Snatch + 3 Squat Snatches ]

1x [ 1 Power Snatch + 2 Squat Snatches ]

1x [ 1 Power Snatch + 1 Squat Snatch ]

1x [ 1 Power Snatch + 3 Squat Snatches ]

1x [ 1 Power Snatch + 2 Squat Snatches ]

1x [ 1 Power Snatch + 1 Squat Snatch ]

Set 1: 72% 1RM Power Snatch

Set 2: 77% 1RM Power Snatch

Set 3: 82% 1RM Power Snatch

Set 4: 75% 1RM Power Snatch

Set 5: 80% 1RM Power Snatch

Set 6: 85% 1RM Power Snatch

Complete sets every 2 mins for 12 mins.

Weightlifting B

Snatch Pull : 3-3-3-3

Snatch Pull 3-3-3-3

*100-105% 1RM Snatch

Take 8 mins to complete the 4 sets

"Black Summer"

5x RFT: Power Snatches, Box Jump Overs, and Overhead Squats

5 rounds, each round for time, of:

10 Power Snatches, 95/65 lbs

10 Box Jump Overs, 24/20 in

10 Overhead Squats, 95/65 lbs

Rest 1 min between each round.

Time domain: 1:30-2 mins per round

Time cap: 15 mins

Focus today will be on touch-and-go reps for the snatches. We should be able to go 10 unbroken or at least 5+5 today before hitting a consistent and smooth set of box jump overs, then settling in and making sure we hit quality reps on the overhead squats to finish each round. The rest is just enough to provide a little recovery to hit the next round with intent. Work on smooth cycling patterns and adjust loads if we are unable to keep a good rhythm on the snatches and overhead squats.

L2: 75/55

L1: Hang Power Snatches, Box Step Ups, OH Lunges