18
Nov
Friday November 19th
21.11.19
INTENDED STIMULUS
<10:00
Use a moderate to heavy loading.
Today is an opportunity to scale up as long as you can perform unbroken rounds.
Try to complete each round in 1:00 or less.
If you can link multiple rounds together without rest, your weight is too light.
RX
10 Rounds For Time:
1 Power Snatch (155/95 lb)
3 Overhead Squats
INTERMEDIATE
10 Rounds For Time:
2 Power Snatches (115/75 lb)
5 Overhead Squats
BEGINNER
10 Rounds For Time:
1 Power Snatch (75/45 lb)
3 Overhead Squats
SKILL WORK
For load:
Build to a heavy 1-rep squat snatch
STRETCHING
Accumulate:
1:00 Couch Stretch / Leg
1:00 Foam Roll Upper Back
WHITE BOARD BRIEF
Target Time | 10:00 or less
- If you can perform multiple unbroken rounds every :45-1:00 then you can likely use the RX loading. Keep in mind that the goal for scaled athletes remains the same; use the heaviest loading that allows you to complete unbroken rounds every :45-1:00.
- Today you will get test out your 1-rep max strength before the workout. During the workout we focus on building strength endurance, and that is why it is important find just the right loading.
- If you want to stay away from heavier lifting today, look to the dumbbell option. But keep in mind that the final two days of the week are gymnastics and conditioning focused, so this is your last chance to get in some heavy weight this week.
