Wednesday March 8th
23.03.08
INTENDED STIMULUS
Finish between 15:00-20:00.
Maintain large chunks of reps on the DB snatches.
Keep moving on the sit-ups.
RX
For time:
25 DB power snatches left-arm (50/35 lb)
25 DB power snatches right-arm
50 sit-ups
20 DB power snatches left-arm
20 DB power snatches right-arm
40 sit-ups
15 DB power snatches left-arm
15 DB power snatches right-arm
30 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
5 DB power snatches left-arm
5 DB power snatches right-arm
10 sit-ups
LEVEL 2
For time:
25 DB power snatches left-arm (40/25 lb)
25 DB power snatches right-arm
50 sit-ups
20 DB power snatches left-arm
20 DB power snatches right-arm
40 sit-ups
15 DB power snatches left-arm
15 DB power snatches right-arm
30 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
5 DB power snatches left-arm
5 DB power snatches right-arm
10 sit-ups
LEVEL 1
For time:
10 DB power snatches left-arm (25/15 lb)
10 DB power snatches right-arm
25 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
15 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
10 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
5 sit-ups
SKILL WORK
Rest, stretch, recover
STRETCHING
1 set:
1:00 banded shoulder stretch/side
1:00 pigeon pose/side
WHITE BOARD BRIEF
Target time | 15:00-20:00
Expect your hips to get fatigued in today’s workout. There is a lot of hip flexion and extension with the DB snatches and the sit-ups.
Set a goal to perform large chunks of DB power snatch reps, so choose your load accordingly. If you can go unbroken, then go for it. If in doubt, go with the lighter DB and move faster.
We will go over the technique for the DB muscle snatch and the DB power snatch in the warm-up. You can use either variation as you move through the workout.
The sit-ups offer an opportunity to “rest” and recover before the next set of snatches, but they should still be unbroken. Just try to move at a pace that allows you to catch your breath and get right into the next set of snatches.
