Tuesday May 9th
23.05.09
INTENDED STIMULS
7:00-15:00.
Moderate snatch loading.
Athletes must complete 1 rep every :20 to finish exactly at 15:00.
In the warm-up, athletes should be able to perform 3 snatches in under :30 and do 3 wall walks in :30.
RX
For time:
10-8-6-4-2:
Squat snatches (145/95 lb)
– Perform 3 wall walks after each set.
LEVEL 2
For time:
10-8-6-4-2:
Squat snatches (115/75 lb)
– Perform 3 wall walks after each set.
LEVEL 1
For time:
10-8-6-4-2:
Hang squat snatches (75/45 lb)
– Perform 3 partial range of motion wall walks after each set.
SKILL WORK
Pre-workout:
4 sets for load:
3 overhead squats
– Build to your heaviest set.
STRETCHING
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift
WHITE BOARD BRIEF
Target time | 7:00-15:00
Today is a fun couplet with a moderately loaded weightlifting movement and a relatively technical gymnastics movement.
The squat snatch load should allow you to perform singles with short breaks between reps. If you need to rest longer than :20 between reps, the weight is too heavy.
You should be able to complete the 3 wall walks in :30 or less. This may extend a little bit, but 1:00 for 3 reps is too long. If this is the case, reduce the number of reps.
Prior to starting the workout, we are going to build up to a heavy set of 3 overhead squats. This should help warm up and dial in the overhead position for the squat snatch in the workout.
