Friday August 12th
22.08.12
INTENDED STIMULUS
10:00-15:00.
Perform multiple rounds of 6 power snatches and 9 overhead squats unbroken.
Loading is on the heavier end of light or the lighter end of moderate.
Control your pace on the box jump-overs.
RX
6 rounds for time:
6 power snatches (115/75 lb)
9 overhead squats
12 box jump-overs (24/20 in)
LEVEL 2
6 rounds for time:
6 power snatches (95/65 lb)
9 overhead squats
12 box jump-overs (20/18 in)
LEVEL 1
6 rounds for time:
6 power snatches (45/33 lb)
9 overhead squats
12 box step overs (20/18 in)
SKILL WORK
Pre-workout:
EMOM 8:
2 behind the neck snatch grip push press
STRETCHING
2 sets:
1:00 foam roll lower back
1:00 foam roll quads
WHITE BOARD BRIEF
Target time | 10:00-15:00
We are working on snatch and overhead squat technique at moderate weight and volume to continually improve our snatch and prepare for “Amanda” at the end of the month.
Expect this workout to look and feel very different after the first few rounds, so choose weight appropriately. The loading for this workout is on the heavier end of light and the lighter end of moderate. You should be able to perform multiple rounds of 6 power snatches and 9 overhead squats unbroken. If this does not happen, then we missed the boat on the loading stimulus of this workout.
The box jump-overs are a trap! They are there to ramp up your heart rate to a point where you don’t want to pick up the barbell in the next round. Try to control your pace on these and manage your breathing. One way to do this is to step down from each box jump.
In our specific warm-up we are going to practice the behind-the-neck snatch grip push press to reinforce your overhead position, strengthen your lockout, and build confidence in supporting weight overhead.
