4
Weightlifting
20 minutes to complete the following lifts
Squat Snatch (3 Squat Snatch x 3 sets @70% of 1RM Snatch)
After athletes warm up, they will use 3 sets of 3 Power 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. Athletes should aim for consistency in there land position with proper footwork to where they could transition into a squat if needed.
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
All 3 sets are completed at 70% and maybe towards the lighter side if reps are not looking 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
All 3 sets are completed at 70% and maybe towards the lighter side if reps are not looking smooth.
Overhead Squat (3 Overhead Squats x 3 sets @70-80% of 1RM Snatch)
* Rest 60-90 seconds between sets *
After the Power Snatches, athletes will transition right into the Overhead Squat. They will use 3 sets of 3 Overhead Squats to work up within the weight ranges (70-80%). Have athletes go from the rig and be sure to lighten the load up for a few practice reps before working up.
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 should be on strong lockout and stable core position at the top and through the squat. Show athletes how to take a stomach breath before every rep.
After the Power Snatches, athletes will transition right into the Overhead Squat. They will use 3 sets of 3 Overhead Squats to work up within the weight ranges (70-80%). Have athletes go from the rig and be sure to lighten the load up for a few practice reps before working up.
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 should be on strong lockout and stable core position at the top and through the squat. Show athletes how to take a stomach breath before every rep.
Metcon (3 Rounds for reps)
Don’t Stop ‘til You Get Enough
3 sets
100 Double Under
25 V-Ups
15 Kettlebell Swings 53/35
Rx+ (GHDs – 70/53)
– Complete a set every 7 minutes-
3 sets
100 Double Under
25 V-Ups
15 Kettlebell Swings 53/35
Rx+ (GHDs – 70/53)
– Complete a set every 7 minutes-
TARGET SCORE
Target time: 3:30-4:30
Time cap: 5 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across each set. Athletes should aim to finish in the same time each round or get slightly faster each round. Athletes should be challenged with the pace and cycle of the Sand Ball Slams.
Target time: 3:30-4:30
Time cap: 5 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across each set. Athletes should aim to finish in the same time each round or get slightly faster each round. Athletes should be challenged with the pace and cycle of the Sand Ball Slams.
Big reps but only 3 sets, push harder than you think on this workout.