Target time: 3-4 minutes
Time cap: 8 minutes
STIMULUS and GOALS
Stimulus is moderate to moderately high intensity. Isabel is a classic benchmark workout that will test grip and stamina.
We should be good and warm after the strength, so get set up and get the house rockin!
WORKOUT STRATEGY & FLOW
Power Snatch: Athletes should be using a barbell weight that is equal to roughly 50-60% of an athlete’s 1rm. Athletes should be able to touch and go their chosen weight (5+ reps) but are not required to do so if they decide to try and work through fast singles for all 30 reps. Athletes should ensure that they are loading their hips with each rep and utilizing a strong leg drive when coming from the floor. Some athletes will attempt to touch and go but leave their hips too high and place the demand on the low back (leading to inefficient lifting technique and potential injury). A heavy emphasis on breathing with each rep will keep athletes moving well throughout all 30 reps. Demo and highly encourage the use of hook grip to help delay grip fatigue. Upper back fatigue will lead to later reps drifting away from the body, so athletes should be mindful as they close in on their final reps.