Weightlifting
1) Snatch from 2" Deficit, 5x2, add 5-10lbs to last week's top weight
2) Snatch Balance 3-3-3, 3x3
Notes
Snatch Balance: Build over the first three sets. The weight you used on the third set should be repeated for the remaining three sets. Aim to find a weight which is challenging, but manageable with sound mechanics. If available, use blocks to save your shoulders.
Strength
Back Rack Walking Lunge 4x12
Notes
12 = 6/side. Build to a weight which is challenging but allows for good mechanics. Repeat for four sets.
Sport
1:00 On/1:00 Off x 10 Rounds:
1 Power Snatch, 95#/65#
1 Bar Facing Burpee
2 Power Snatches
2 Bar Facing Burpees
3 Power Snatches
3 Bar Facing Burpees
Etc
Notes
At 0:00 on the clock, start with 1 power snatch followed by one bar facing burpee, then two power snatches and two bar facing burpees, etc. Work until the clock hits 1:00, then rest. When the clock hits 2:00, continue working, picking up where you left off. E.g. if from 0:00 to 1:00 you completed the round of 3 power snatches and 3 bar facing burpees, plus four power snatches, begin at 2:00 with the first burpee of the round of four. The workout is over when the clock hits 19:00.
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