Snatch!!

 

GLUTES/SINGLE LEG:

Single Leg RDL x 10ea

(Emphasis will be on even movements and trying to balance for all 10 reps)

Banded External Rotation in a Deep Squat x 10 (Thicker band)

* 2 sets with hip flexor work between sets

 

POWER/SKILL:

1 SQUAT Snatch every 1:30 on the clock for 10 total sets working up slowly to a heavy, BUT successful lift for the day (0 or 1 miss is the goal for the day)

* 50, 60, 70, 75, 80, 85, 90, 90+, 90+, 90+

* Do 2-3 reps on the earlier rounds for more practice

 

WORKOUT:

:45 Burpee Box Jump OVERS (20/24″)

* Two foot jump back and jump up on the box is Rx’d

REST :15 (Walk to rower or bike)

2:00 RECOVERY ROW @ 5k pacing (1:55-2:05/2:05-2:15)

REST 1:00

* 4 rounds for max reps across the entire workout while also trying to keep the recovery row/bike pacing consistent

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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