monday, april 22

Weightlifting:

Log your best Snatch 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

Athlete Instructions

Take 15:00 minutes to Find a 1RM Snatch

Athlete Notes

The lift today can either be a Power or a Squat Snatch. It is just whatever will yield the maximum load lifted from the ground to overhead. We would like to see athletes make their way up in loads by performing singles close to on the minute until they are at about the 80% range and then start to add time between lifts in order to set-up for a max attempt. Remember that the bar does not need to feel fast off the floor to get the lift. What we need is control past the knees, fast through the hips, and dynamic speed and technical efficiency under the bar into a firm overhead position.

"Routine Maintenance"

4 rounds, 2 mins each, for max reps of:

12 Alternating Dumbbell Hang Snatches, 50/35 lbs

12 Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

max reps in remaining time Echo Bike Calories

Rest 1 min

Athlete Notes

Primary Objective: Complete the Dumbbell Reps in 90 seconds or less

Secondary Objective: Complete 8/6+ Calories per interval on the bike

Stimulus: Glycolytic / High Intensity Intervals

RPE: 8/10