Snatch 1-1-1-1-1
* Use the heaviest weight you can for each set. Rest 1:30 between sets.
60-75% 1RM
Rest 1-1:30 min between sets.
Athletes have 5 reps to build in weight on Squat Snatch. Make sure athletes stay within the percentage range and if they don’t have a 1RM then use this time as technique work and stay light.
Record each set as 1 of your scores for load
Stay within the weight ranges, and if you miss, take a second before jumping back into it. We want these to be smooth.
Clean & Jerk 1-1-1-1-1
* Use the heaviest weight you can for each set. Rest 1:30 between sets.
60-75% 1RM
Rest 1-1:30 min between sets.
Athletes have 5 reps to build in weight on Squat Clean and Split Jerk. Make sure athletes stay within the percentage range and if they don’t have a 1RM, then use this time as technique work and stay light.
Record each set as 1 of your scores for load
Stay within the weight ranges and if you miss, take a second before jumping back into it. We want these to be smooth.
As many reps as possible in 10 mins of:
1 Power Clean, 135/95 lbs
1 Bar Facing Burpee
2 Power Cleans, 135/95 lbs
2 Bar Facing Burpees
3 Power Cleans, 135/95 lbs
3 Bar Facing Burpees
… Continue adding 1 rep each round to each movement until time expires.
Stimulus for this workout is steady pacing while managing intensity early on. Off the start, athletes will want to come out hot; who wouldn’t? It’s low reps, quick sets, and will make you feel warm and toasty inside. Then as we climb the ladder, reality begins to set in, and the “oh crap” factor hits. Athletes need to control the pace early to allow for continuous non-stop effort for 10 minutes.
Recent Comments