28
Weightlifting
20 minutes to complete the following two lifts.
Squat Snatch (3 Squat Snatch x 3 sets @65-75% of 1RM Snatch)
After athletes warm up, they will use 3 sets of 3 Squat Snatches. Reps are completed in singles with a 5-8 second break between reps. Set up is vital, focusing on good quality reps that mirror each other.
If Athletes are new or missed, then use a lightweight that feels good and looks good.
Record each set as 1 of your scores for load
Stay within the weight ranges (65-75%) and maybe towards the lighter side if reps are not looking clean and smooth.
If Athletes are new or missed, then use a lightweight that feels good and looks good.
Record each set as 1 of your scores for load
Stay within the weight ranges (65-75%) and maybe towards the lighter side if reps are not looking clean and smooth.
Snatch Grip Deadlift (3 Snatch Grip Deadlifts x 3 sets @90% of 1RM Snatc)
After the Squat Snatches, athletes will transition right into the deadlifts. They will use 3 sets of 3 Snatch Grip Snatches (Snatch set up). Reps are completed in a Dead-stop fashion, meaning after each rep, athletes will follow the bar back down and reset their position without letting go of the bar.
If Athletes are new or missed, then use a lightweight that feels good and looks good.
Record each set as 1 of your scores for load
Focus is all set up and fishing the deadlift to the full lockout without and bending of the arms. Weight should be moving smooth and controlled while keeping a straight bar path.
If Athletes are new or missed, then use a lightweight that feels good and looks good.
Record each set as 1 of your scores for load
Focus is all set up and fishing the deadlift to the full lockout without and bending of the arms. Weight should be moving smooth and controlled while keeping a straight bar path.
Metcon (2 Rounds for reps)
21-15-9
Calorie Row
9-7-5
Alternating Dumbbell Snatch (50/35)
Calorie Row
9-7-5
Alternating Dumbbell Snatch (50/35)
-@10:00-
600m Run
15 Alternating Dumbbell Snatch (50/35)
TARGET SCORE
Target time for both workouts: 4-5 minutes
Time cap for both workouts: 7 minutes
STIMULUS and GOALS
Stimulus is moderate to moderate high intensity across each workout. Athletes should adjust intensity on ski and dumbbell as reps increase where effort can stay steady across workout. 3 minute rest (at least) between metcons should allow for athletes to approach each workout with a strong effort. Goal should be to match or get somewhat similar times on the two workouts.
Target time for both workouts: 4-5 minutes
Time cap for both workouts: 7 minutes
STIMULUS and GOALS
Stimulus is moderate to moderate high intensity across each workout. Athletes should adjust intensity on ski and dumbbell as reps increase where effort can stay steady across workout. 3 minute rest (at least) between metcons should allow for athletes to approach each workout with a strong effort. Goal should be to match or get somewhat similar times on the two workouts.
Athletes should use a challenging, heavier than normal weight for the workout.