11/09/23 Monday Workout of the Day
- Aaron Marcelino
- Sep 9, 2023
- 1 min read
Warm-Up: 10:00 minute Cap
2 Sets, For Quality:
90 Second Machine of Choice (45 Seconds Easy, 30 Seconds Moderate, 15 Seconds Hard)
10 Barbell Cossack Squats, 20/15kg
Weightlifting : 15:00 minutes on the Clock
Snatch
Every 90 seconds, 5 Sets
1 Power Snatch
1 Snatch Balance
@ 55%+ of Power Snatch
Goal of finishing @ around 75% of Power Snatch
Directly into
Every 90 Seconds, 5 Sets
Squat Snatch
2 Reps @ 75%
2 Reps @ 80%
2 Reps @ 82%
1 Rep @ 85%
1 Rep @ 85%+
Rest as needed between sets
Percentages are based on your 1rm Squat Snatch.
This is not touch and go, reset between each rep
"Beach"
7 Rounds for Time
3 Power Snatches
3 Overhead Squats
3 Squat Snatches
Load: 60/40kg
*The complex must be unbroken
Goal: 4:00-7:00 minutes
Time Cap: 9:00 minutes
Recovery / Mobility Protocol
1:00 minute Elevated Prayer Stretch
1:00/1:00 minute Elevated Pigeon Stretch
1:00 minute Seated Chest Stretch
1:00/1:00 minuteScorpion Stretch
Optional Accessories
4 Sets, For Quality
5 Hang Snatch High Pulls
15m Overhead Barbell Carry or Overhead Yoke Carry
12 Goblet Cyclist Squat (31x1 Tempo)
Load: Choice and unbroken across
For the Hang Snatch High Pulls, these should be heavier than the weight that we used for the conditioning piece on Snatches. We are looking somewhere at around 80-85% of 1RM Snatch

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