Wednesday March 15th
23.03.15
HUMP DAY HELP
INTENDED STIMULUS
Heavy day relative to each athlete’s capacity.
Aim to increase weight across sets.
Start around 65-70% of best power snatch.
Re-grip between movements; no touch-and-go.
Rest at least 2:00 between sets.
Last heavy snatch day was January 27, 2023.
RX
10 sets for load:
1 snatch deadlift to mid-thigh
1 hang power snatch
1 power snatch
SCALED
10 sets for load:
3 snatch deadlifts to mid-thigh
2 hang power snatches
1 power snatch
SKILL WORK
Rest, stretch, recover
STRETCHING
3 sets:
:30 reach, roll, and lift
30 banded pull-aparts
WHITE BOARD BRIEF
Target Load | Heavy relative to each athlete.
We’ve got a heavy snatch day today!
You’ll each lift heavy relative to your own capacity. The complexity of the snatch allows an opportunity to build strength, skill, and mental stamina all in one.
We will get in LOTS of reps today through the warm-up and workout. Every rep is a chance to get better at this lift.
You’ll re-grip between each part of the complex today; the focus is dialing in mechanics versus powering through this. No touch-and-go reps.
Partner up, watch each other lift, and have some fun today!
