Please note that workouts for December 21-24 have been posted on December 20 to allow athletes to best prioritize their work around their holiday travel schedules. We will resume our normal posting schedule on December 26.
Primary Strength Session
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs
A.
Take 10-15 minutes to build to a heavy Snatch
(heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish or mechanics are off, back off and work on speed and technique)
B.
For time:
20 Snatches (55% of 1-RM Snatch)
15 Snatches (70% of 1-RM Snatch)
10 Snatches (85% of 1-RM Snatch)
*Use one barbell, and load your own weights.
C.
Five sets of:
Tempo Back Squat x 3 reps @ 53X1
Rest as needed
These are SLOW descent squats – 5 seconds from initiation of the squat to the bottom position – then sit in the bottom position for 3 seconds before exploding up, resetting and repeating for two more reps. Build to a heavy triple for today, but do not deviate from tempo.
Primary Conditioning Session
Four rounds for time of:
400 Meter Run or 500 Meter Row
20 Thrusters (95/65 lbs)
10 Muscle-Ups