Wednesday November 24th
21.11.24
INTENDED STIMULUS
Start around 70% of your 1-rep overhead squat max.
Increase loading as much as possible.
Take up to 2:30 of rest between sets.
Use the warm-up to review or PR your 1-rep-max snatch.
RX
9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1
LEVEL 2
9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1
LEVEL 1
9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1
SKILL WORK
Pre-Workout:
Build to a 1-rep squat snatch
STRETCHING
Accumulate:
1:00 Banded Hamstring Stretch / Side
1:00 Groiner Stretch / Side
Stretching post-workout will help athletes continue to maintain any new range of motion and flexibility they gained from the workout.
WHITE BOARD BRIEF
Target | Increase loading across as many sets as possible.
Start at around 65%-70% of your 1-rep overhead squat max, then increase loading.
Advanced athletes can consider taking the bar out of the rack or off the floor.
Before starting the workout, we will build up to a heavy 1-rep snatch to see if we can get close to the heavy 1-rep snatch we performed at the start of the month.
Prioritize movement quality and range of motion today. Strength is limited by our technical capability and flexibility. When we lack technical capacity and flexibility, we need to add loading slowly so it doesn’t take away from our ability to focus on those two skills.
