21.12.08

DOUBLE ISABEL

INTENDED STIMULUS

Complete this workout in less than 12:00 cap.

Advanced athletes should push for less than 10:00.

Use a load you could cycle for multiple sets of 5-7 reps in a row.

Build up to a heavy 3-rep snatch deadlift before the workout.

RX

For Time:
60 Snatches (135/95#)

LEVEL 2

For Time:
60 Snatches (115/75#)

LEVEL 1

For Time:
60 Snatches (75/55#)

SKILL WORK

Pre-Workout:
Build up to a heavy 3-rep snatch deadlift

STRETCHING

Accumulate:
1:00 Foam Roll Quads
1:00 Foam Roll Lower Back
1:00 Foam Roll Calves

WHITE BOARD BRIEF

Target | 8:00-12:00

Double Isabel sets our second benchmark this month. From a pure training aspect, this workout will help you improve your skill capacity, as well as your fast pulling and jumping strength endurance.

From a testing perspective, today’s workout can give you insight into your strength endurance and endurance in your higher skill movements.

If you are someone who finishes 14 reps in the first minute, then struggles to keep pace, you need to reevaluate your pacing strategy. You should find a pace that allows you to consistently finish 6-10 snatches each minute.

If you cannot maintain basic mechanics like full hip extensions, lumbar position, or landing with your arms locked out, then you likely chose a weight that was too heavy. You should start with a slightly lighter loading to build strength stamina.

If you find yourself continually performing sets of 7+ reps in a row, you should use a heavier weight, or use smaller faster sets with shorter rest in between.

Challenge any athletes who have a sub-3:00 RX Power Snatch Isabel to perform today’s workout with 30 squat snatches and then 30 power snatches.