Every 1 min for 5 mins:
Snatch Balance
Light/moderate
Perform from the Squat Rack
Athletes are using a lightweight today for all 5 sets. Focus on proper footwork while landing in a strong, stable position before recovering to the lockout. Remember to emphasize absorbing the bar down after rep 1, pausing, and resetting the body before going up for rep number 2.
Advanced athletes should work up to and use a moderate weight in working sets.
Focus on pausing in the catch (bottom of the overhead squat), strong and active shoulders while driving out of the squat with a tall/stable mid-line.
Beginner athletes should stay lighter than they think and use an empty barbell or PVC pipe to work on consistency.
Sage does an amazing job in this video showing athletes how to get started in the proper setup (video link above).
Record your 5 working sets
For time:
10 Front Squats, 115/75 lbs
1 Wall Walk
10 Front Squats, 115/75 lbs
2 Wall Walks
10 Front Squats, 115/75 lbs
3 Wall Walks
10 Front Squats, 115/75 lbs
4 Wall Walks
10 Front Squats, 115/75 lbs
5 Wall Walks
10 Front Squats, 115/75 lbs
6 Wall Walks
10 Front Squats, 115/75 lbs
7 Wall Walks
Stimulus is steady pacing and moderate intensity across the workout. Athletes will be performing 10 front squats every round, followed by ascending reps on wall walks each set. Athletes should be prepared to move the entire period with minimal rest. Implementing smooth reps with steady breathing on the barbell will keep athletes moving consistently and efficiently.
Every 1 min for 10 mins do:
3 Strict Rope Pull-ups
3 Rope Knees-to-Elbows
Rope Knees-to-Elbows / Rope Knees-to-Chest
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