1x [ 1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch ]
1x [ 1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch ]
1x [ 1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch ]
1x [ 1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch ]
1x [ 1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch ]
* Use the heaviest weight you can for each set. Rest as needed between sets.
Build to a Heavy Unbroken Complex across 5 working sets.
Record heaviest set as your score for load
Work up to a comfortable heavy set.
Bar cannot be dropped until all three reps have been completed. Focus should be on good positioning and sound form rather than going as heavy as possible.
Don’t add weight if it does not look good or feel good. For Beginners, stay light and work form. Using a med ball or box as a target to squat can be sufficient in teaching mechanics. Goal should be to try and increase from 2 weeks ago.
Newer Athletes can perform in singles to take some of the tension off and focus on the movement itself.
For time:
100 Double Unders
50 Sit Ups
80 Double Unders
40 Sit Ups
60 Double Unders
30 Sit Ups
40 Double Unders
20 Sit Ups
20 Double Unders
10 Sit Ups
Stimulus is moderate-high pacing across the workout. “Annie” is typically 50-40-30-20-10 of Double Unders and Situps. “Bad Annie” has double the amount of double unders. For today’s workout, athletes who cannot perform double unders will perform double the amount of single unders.
You got to keep moving on the sit ups.
Recent Comments