23.01.27 HEAVY DAY

INTENDED STIMULUS

Last heavy snatch day was December 8, 2022.

Aim to increase weight across sets.

Start around 65-70% of your best power snatch.

RX

For load:
Power snatch
2-2-2-2-2-2-2
Squat snatch
1-1-1-1-1-1-1

SCALED

For load:
Power snatch
3-3-3-3-3-3-3
Hang squat snatch
3-3-3-3-3-3-3

SKILL WORK

Rest, stretch, and recover

STRETCHING

2 sets:
1:00 T-spine foam roll
:30 band pull-aparts

WHITE BOARD BRIEF

Target load | Heavy relative to your capacity.

Today we are going to go heavy in these two lifts. Remember that heavy is relative to each athlete’s capacity. The goal is to find a heavy two unbroken reps in the power snatch and then a heavy single in the squat snatch.

Increase your loading across as many of these sets as possible. However, it is perfectly fine if you perform a few sets at the same weight before increasing.

If you are familiar with your best lifts, start the first power snatch set around 65% of your best power snatch.

We are going to perform a new set every 2:00. So this workout will take roughly 28:00.