Tuesday February 14th
23.02.14
INTENDED STIMULUS
1-2 rounds each AMRAP.
Touch and go snatches in 1:15 or less.
Kipping pull-ups in 3 sets or less.
Strict pull-ups in 7 sets or less.
RX
AMRAP 5:
10 squat snatches (115/75 lb)
20 box jump-overs (24/20 in)
30 kipping pull-ups
Rest 5 minutes
AMRAP 5:
10 power snatches (115/75 lb)
20 box jump-overs (24/20 in)
30 strict pull-ups
LEVEL 2
AMRAP 5:
10 squat snatches (95/55 lb)
20 box jump-overs (20/18 in)
15 kipping pull-ups
Rest 5 minutes
AMRAP 5:
10 power snatches (95/55 lb)
20 box jump-overs (20/18 in)
15 strict pull-ups
LEVEL 1
AMRAP 5:
10 hang power snatches (55/35 lb)
20 box step-overs (20/18 in)
20 banded pull-ups
Rest 5 minutes
AMRAP 5:
10 hang power snatches (55/35 lb)
20 box jump-overs (20/18 in)
20 ring rows
SKILL WORK
Pre-workout:
EMOM 6:
2 hang squat snatches
STRETCHING
3 sets:
:20 doorway pec stretch/side
20 banded pull-aparts
WHITE BOARD BRIEF
Target rounds/reps | 1-2 rounds.
This interval mash-up is essentially two short, sprint workouts with a large chunk of rest between them.
With 5:00 of rest, the first AMRAP should NOT be paced.
There is a high degree of movement interference between the arms and legs across all movements today. As a result, the pull-ups and any work in the 2nd round will likely be harder than expected.
To hedge off the unexpected difficulty, the snatches need to be light enough to cycle 6+ reps and done in 1:15 or faster to start each AMRAP.
The high volume in a short time frame is an intentional stimulus. The reps will stay the same, but jumping and banded pull-ups will be used as scales to keep the speed high.
Even some of you who have pull-ups will need to scale to jumping and banded pull-ups. This should be thought of as using a 75/55 lb barbell every once in a while instead of the 95/65 barbell.
