“When you have to make a choice and you don’t make it, that itself is a choice.” – William James
Every 1 min for 12 mins:
3 Power Snatches, pick load
In part 1, we’ll complete 3 power snatches on the minute for 12 minutes (Record Final Weight as Score)
The goal here is to start light and gradually increase to a challenging, but good looking set of 3
Athletes can also stay light and focus on technique
POWER SNATCH
Over the 12 minutes, athletes will complete 3 reps every minute
There is the option to increase in weight, or to stay at the same weight across to focus even more on technique
These are intended to be touch and go repetitions, not singles
Complete as many rounds as possible in 12 mins of:
12 Power Snatches, 95/65 lbs
12 Push-ups
12 Chest-to-bar Pull-ups
GENERAL
The Power Snatch is the focus of this two part workout
Looking for athletes to choose weights and variations that allow them to complete 3+ rounds in “High Noon”
POWER SNATCH
In part 1, we’ll complete 3 power snatches on the minute for 12 minutes (Record Final Weight as Score)
The goal here is to start light and gradually increase to a challenging, but good looking set of 3
Athletes can also stay light and focus on technique
The weight in “High Noon” should be a load that athletes can complete within 3 sets each round
PUSH-UPS & CHEST TO BAR PULL-UPS
To keep the reps/variations as prescribed, we recommend that athletes be able to complete the 12 reps unbroken when fresh
Within the workout, we’re looking to complete these movements within 3 sets
STRATEGY
ALL MOVEMENTS
Small bites on each of these movements is what will likely keep athletes moving forward while avoiding burnout
Even though we could go big sets, smaller sets are likely what we should do to stay consistent and keep our resting to a minimum
2-3 sets is the magic number for each of these
Choose the one that allows you to think less and rest less
2 Sets: 6-6 or 7-5
3 Sets: 5-4-3 or 4-4-4
Recent Comments