Thursday October 7th

21.10.07

INTENDED STIMULUS

1.) Complete 5+ reps of each movement.
2.) Moderate to heavy loading, coupled with challenging higher skill movement development.
3.) Rest no more than 2:00 between sets

“LANE”

RX

5 Rounds For Reps:
Max Unbroken Hang Power Snatches (3/4 bodyweight)
Max Unbroken Handstand Push-ups
– Rest as needed between sets

LEVEL 2

5 Rounds For Reps:
Max Unbroken Hang Power Snatches (1/2 bodyweight)
1:00 Max Handstand Push-ups / Wall Walks
– Rest as needed between sets

LEVEL 1

5 Rounds For Reps:
Max Unbroken Hang Power Snatches (65/45#)
1:00 Max Push-ups / DB Strict Press
– Rest as needed between sets

SKILL WORK

Pre-workout:
Build to a heavy set of 1
Snatch Pull + 1 Hang Power Snatch

STRETCHING

3 Sets
:30 Doorway Stretch / Side
1:00 Snow Angels on Foam Roller

WHITE BOARD BRIEF

Target Reps | 5+ reps of each movement
• In today’s workout, we push for max reps in two higher skill movements. With that said, we want to adjust
the movements so we are able to complete between 5-15 reps with each movement in each set.
• If we are challenging ourselves appropriately, we should need around 1:30-2:00 of rest after each set. If we feel like we could hit our next set after :30, the movements are not challenging enough. If we are able to complete around 10 reps in our first set, but only get to 2-3 reps in our second set, the movement may be too challenging.
• Athlete’s will have plenty of opportunities throughout the warm-up to work on each movement and make a
decision on their workout options.