Skill and last chance for some Murph prep before next Monday…

Olympic lifting and any higher level skill is improved, NOT by maxing out all the time but instead moving moderate to heavy-ish weights with perfection each and every time so that the pattern sticks when we do go for a new max…

If you overload the system too much for a given day then you’ll unleash unwanted compensation patterns that will lead to inefficiencies, missed lifts and frustration if they aren’t corrected…

So here we go…

Every 1:30 on the clock for 10 rds (15:00) perform:
Odd – 1 Power Snatch + 1 OH Squat
Even – 1 Squat Snatch

80, 80-83, 80-83, 83-85, 83-85%
(Make a weight change every TWO rounds and only squat as low as you can keep shoulder and lower body control)

Then set the workout up the EXACT same way you plan to do it next week and pick a round time frame that allows you :20-:30 rest before the next round starts…

5 Pull Ups (Sub Jumping)
10 Push Ups (Sub Box)
15 Air Squats
* Every 1:00, 1:30 or 2:00 on the clock for
15:00

Reps CAN NOT be scaled down for this one, but instead move the movements down to your abilities for the reps listed…

Justin VanBeek

Written by: Justin VanBeek

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