“Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.” – Jocko Willink
3 Position Power Snatch 1-1-1-1-1
Build to a Heavy Complex in 15min. The 3 positions we’re working from today are: * The Pockets * 1 Inch Above Knee * The Floor This complex is designed to be completed without letting go of the bar, resetting the hands, or pausing on the ground
Complete as many rounds as possible in 3 mins of:
12/9 Row or Bike Calories
12 Power Snatches, 95/65 lbs
Rest 3min.
Complete as many rounds as possible in 3 mins of:
12/9 Row or Bike Calories
8 Power Snatches, 115/85 lbs
Rest 3min.
Complete as many rounds as possible in 3 mins of:
12/9 Row or Bike Calories
4 Power Snatches, 135/95 lbs
GENERAL Cycling power snatches is the focus of today’s two part workout We’ll work a 3-position snatch to start things off, building to a heavy complex Our metcon today consists of 3 high intensity intervals, pairing the bike and barbell Within these short windows, we’re aiming to choose weights and variations that allow for around 2 rounds to be completed (~45 Seconds Per Movement)
POWER SNATCH The weight increases in each AMRAP Use the below guideline to determine the right weight for each round: 1st Barbell: Should be able to cycle 20+ Reps When Fresh or Large Sets During the Workout 2nd Barbell: Should be able to cycle 10-12 Reps When Fresh or Small Sets During the Workout 3rd Barbell: Should be able to cycle 7-10 Reps When Fresh or Quick Singles During the Workout
BIKE/ROW In these short windows, it’s important to choose the right calorie number to ensure we get enough work completed We’re looking to get at least two attempts on the bike/rower in each 3-minute window, so choose a calorie number that you can complete in less than 45 seconds If unable to Bike/Row, complete one of the following: 9/6 Bike Erg 100 Meter Run 9 Lateral Barbell Burpees If short on bikes/rowers, stagger athletes on opposite 3-minute windows
STRATEGY
GENERAL With such short windows and rest built in, let’s find a way to keep moving at all costs The idea is to work hard for the whole 3 minutes and then recover for 3 minutes Have a plan on the barbell, but expect to adapt as some point If the strategy falls apart and is causing you to rest a lot, immediately go to quick singles to keep moving forward For your initial rounds at each weight, here are some potential break-up strategies: 1st Bar: 12, 7-5, 6-6 2nd Bar: 8, 4-4, 3-3-2 3rd Bar: 4, 2-2, 1-1-1-1
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