23.05.04

INTENDED STIMULUS

Last heavy snatch day was March 15, 2023.

Build to a heavy set of 5 touch-and-go power snatches.

Lift once every 3:00.

Aim to increase weight across sets.

Start around 60% of your best power snatch.

RX

7 sets for load:
Power snatch
5-5-5-5-5-5-5

SCALED

7 sets for load:
Hang power snatch
5-5-5-5-5-5-5

SKILL WORK

Pre-workout:
Every 2:00 x 3 sets:
5 hang muscle snatches
– Build to a heavy set of 5 reps.

STRETCHING

1:00 foam roll upper back
1:00 foam roll lower back
1:00 active hang

WHITE BOARD BRIEF

Target load | Heavy relative to your capacity.

Today we’ll go heavy for a 5-rep power snatch. Remember that heavy is relative to each athlete’s capacity. The goal is to find a heavy five unbroken reps in the power 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 60% of your best power snatch.

We are going to perform a new set every 3:00. So this workout will take roughly 21:00.