Friday October 15th

21.10.15

‘HEAVY DAY’

INTENDED STIMULUS

1.) Complete every set working at 80% or more of your 1-rep max.
2.) Lift your heaviest attempt between sets 6 and 7.
3.) Go in to each lift with no more than two thoughts in your head.
Those two things should narrow your focus and drive action.

RX & LEVEL 2

7 Sets For Load:
1 Squat Snatch

LEVEL 1

7 Sets For Load:
3 Squat Snatch / Power Snatch / Hang Snatch

SKILL WORK

3 Sets:
10 Snatch Grip Push Presses
10 Seated Sots Presses

STRETCHING

5 Sets
:20 Banded Hamstring Stretch / Side
:30 T-Spine Foam Roll

WHITE BOARD BRIEF

Target Load | Heavy. Athletes should aim to use at least 80% of their best snatch
• This should be a weight athletes have to focus and think about prior to executing the lift.
• Increase weight slightly across as many sets as possible. The heaviest load should be attempted on set 6 or
7. This allows for a potential PR on the final set or an adjustment from the previous lift.
• Athletes will be limited in the weight they can use based on their overhead squat.
• Athletes should rest at least 2:00 between sets to ensure they are recovered enough to attack the next set.