Power Snatch 3×3 at 70% 1RM
* Rest 1:30 between sets.
Reps are completed in singles with a 5-8 second break between reps. Set up is vital, focusing on good quality reps that mirror each other. Athletes should aim for consistency in their land position with proper footwork to where they could transition into a squat if needed.
If Athletes are new or missed, then use a lightweight that feels good and looks good.
Record each set as 1 of your scores for load
All 3 sets are completed at 70% and maybe towards the lighter side if reps are not looking smooth.
Overhead Squat 3-3-3
* Rest 1:30 between sets.
70-80% 1RM Snatch
Athletes go from the rig and be sure to lighten the load up for a few practice reps before working up.
If Athletes are new or missed, then use a lightweight that feels good and looks good.
Record each set as 1 of your scores for load
Focus should be on strong lockout and stable core position at the top and through the squat.
For time:
12 Burpee Box Get Overs, 30/24 in
24 Pull-ups
12 Burpee Box Get Overs, 30/24 in
18 Chest-to-bar Pull-ups
12 Burpee Box Get Overs, 30/24 in
12 Bar Muscle-ups
Bar Muscle-ups / 24 Chest-to-bar Pull-ups
STIMULUS and GOALS
Stimulus is steady pacing on Burpees and strategic sets on pull-up variations to avoid burnout. Going too hard on pull-ups and chest to bars will make it difficult for athletes to keep the same intensity going into bar muscle-ups. Athletes should break on pull-ups before they “have to” and chip away at reps.
Advanced athletes should try and be a little more aggressive through their pacing if they can hit the majority of the gymnastics unbroken. Attack the first 10 and slow down the last 2 reps to recover before going to the bar.
Recent Comments