WARM-UP
2 sets: 5 Snatch Grip Deadlift to mid-thigh (empty barbell or training bar) 5 Snatch High Pull 5 Muscle Snatch 5 Overhead Squat 5 Hang Snatch 5 Power Snatch 1 set: 5 snatches (20%) 3 snatches (40%) 3 snatches (50%) 2 snatches (60%) 1 snatch (70%) NOTES
RX For reps: Tabata Burpees Tabata Hollow Rock Tabata Kettlebell Swing (35/53 lbs) Tabata burpees – Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next. INTERMEDIATE For reps: Tabata burpees Tabata hollow rocks Tabata kettlebell swings (26/35 lbs) Tabata burpees – Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next. BEGINNER For reps: Tabata burpees Tabata hollow rocks Tabata kettlebell swings (18/26 lbs) Tabata burpees – Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next. Post-workout: Accumulate: 10 KB Turkish Get-up / arm Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 20 min MAIN LIFT 3 sets: 3 Snatch (70%) 3 sets: 3 snatches (75%) NOTES
Workout 2: 15 min 5 sets for speed and load: 5 high hang snatches 5 Snatch Balance NOTES
Workout 3: 20 min Today’s Rx Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 Couch Stretch / side
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May 2024
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