Tuesday June 14th
22.06.14
INTENDED STIMULUS
Focus more on skill and quality of movement rather than loading up the bar at all costs.
Should help athletes build confidence in the bottom position.
Increase loading across as many sets as possible.
Take plenty of warm-up sets to become accustomed to the movement.
Begin set one around 60-70% of their 1-rep overhead squat, or at a weight that feels light.
RX & LEVEL 2
7 sets for load:
1 snatch balance + 2 overhead squats
LEVEL 1
7 sets for load:
3 snatch balances + 3 overhead squats
SKILL WORK
Post-workout:
4 sets:
:40 alternating single-leg squats
– Rest :20
STRETCHING
1:00 banded shoulder stretch/arm
WHITE BOARD BRIEF
Target load | Heavy relative to each athlete’s capacity
Today is a higher skill heavy day. We also gain some significant squat volume across all seven sets.
The snatch balance is a great accessory movement to the snatch. It builds confidence in your ability to get under a heavy load. It reminds us to keep upward pressure on the bar as we are receiving the bar in the overhead position.
If you know your best loads for your overhead squat, we are going to encourage you to start your first lift of the workout at around 60-70% of your best overhead squat. In this complex, you will be limited by your overhead squat.
Perform one set every 3:00. This will be plenty of time to rest and recover before the next set. Partner up in groups of two or three to share racks.
After the final overhead squat, if you feel comfortable returning the bar to the shoulders and then re racking the bar, go for it. Otherwise, simply drop the bar on the ground after your last overhead squat, and then you and your teammates can help each other get the bar back in the rack. Be smart and be safe. Don’t do something you are not comfortable with.
