Monday February 6th
23.02.06
INTENDED STIMULUS
5:00-10:00.
Load should allow for at least 6 unbroken reps when fresh.
Reference workouts like Isabel and Ingrid for loading stimulus.
Athletes must jump over the bar for the bar-facing burpees.
RX
For time:
3-6-9-12-15:
Bar-facing burpees
Power snatches (135/95 lb)
LEVEL 2
For time:
3-6-9-12-15:
Bar-facing burpees
Power snatches (95/65 lb)
LEVEL 1
For time:
3-6-9-12-15:
Bar-facing burpees
Power snatches (65/45 lb)
SKILL WORK
Pre-workout:
5 sets:
3 power snatches
– Touch and go reps.
STRETCHING
1:00 banded tri stretch/arm
1:00 frog stretch
WHITE BOARD BRIEF
Target time | 5:00-10:00.
We’re kicking off the week with a short and fast ascending ladder.
The bar-facing burpees should be done quickly and the snatches unbroken in the early rounds. This is a great chance to work on cycling power snatches.
The round of 12 reps and beyond is where things will get spicy!
Expect your legs to get heavy and your shoulders to fatigue. Continue focusing on sound mechanics to save energy.
There will be time to practice barbell cycling as we build up in weight for 5 sets of 3 heavy touch-and-go power snatches. Go as heavy as you can while maintaining the barbell cycling technique.
