Sunday October 9th
22.10.09
INTENDED STIMULUS
6-10 rounds.
No more than :40 on the box jumps.
Unbroken snatches from start to finish.
Fast, burner of a workout after two longer efforts the previous two days.
Subtle redundancy of jumping for the box jumps and pulling/jumping for the power snatch that will significantly fatigue the lower body after just a few rounds.
RX
AMRAP 7:
7 box jumps (24/20″)
7 power snatches (75/55 lb)
LEVEL 2
AMRAP 7:
7 box jumps (20/18″)
7 power snatches (65/45 lb)
LEVEL 1
AMRAP 7:
7 box step-ups (20/18″)
7 power snatches (45/35 lb)
SKILL WORK
Pre-workout:
Every :30 for 10 sets:
2 touch and go power snatches
STRETCHING
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
WHITE BOARD BRIEF
Target | 6-10 rounds.
Closing out the week with a short and fast AMRAP with small sets and fast cycle times for each round.
The box jumps should be done quickly and the snatches unbroken to complete the first few rounds in less than a minute each.
Try to muscle snatch reps for as long as possible to save your legs from the extra jump-and-stand to receive the bar overhead that is nearly identical to that of landing and standing on top of a box.
Expect your legs to get heavy and tired very quickly. Land with the chest high on the box and muscle snatch the bar to minimize the work the lower-body needs to do.
Prior to the workout, there will be time to practice barbell cycling, build-up while cycling, and implement that skill with 2 heavier reps for 10 sets. Go as heavy as you can while maintaining the barbell cycling technique.
