13/11/23 Monday Workout of the Day

Warm-Up

8:00 minutes, For Quality

:30 second Medball Thoracic Opener

10 Air Squats

10 Alternating Box Step-Ups

5 Box Jumps

Technical Skills + Primer

Every 2:00 minutes, 3 Sets

Set 1:

3 x

Hang Muscle Snatch

Snatch Balance

Overhead Squat

Low Hang Squat Snatch

Set 2:

3 x Pause Power Snatch + Low Hang Squat Snatch

Set 3:

3 x Pause Snatch + Full Snatch

Building loads to starting weight on the bar

Weightlifting

Weightlifting Focus

Snatch

(1 Pause Snatch Below Knee + 1 Snatch)

Set 1: 2+1 reps @ 60%

Set 2: 2+1 reps @ 60%

Set 3: 1+1 reps @ 65%

Set 4: 1+1 reps @ 65%

Set 5: 1+1 reps @ 70%

Rest as needed between sets

Snatch are not touch and go,

% are based off your 1rm Snatch

Pause 2 seconds @ 2'' below the knee cap

L2:

Low Hang Snatch + Hang Snatch

Pause 2sec on Low Hang Snatch

L1:

5 Sets

3 Position Hang Power Snatch + 2 Overhead Squats

Load: Choice

*Positional work is the goal here today and the focus is to hit good positions at the High Hang, Hang, and Low Hang positions

Conditioning

"Jason"

12:00 AMRAP

4* Overhead Squats 50/35kg

6 Box Jump Overs 24/20''

8 American KBS 24/16kg

*Increase Overhead Squats by 2 reps each set

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5Side Lying Thoracic Rotations

Optional Accessories

4 Sets, For Load:

10/10 DB Bulgarian Split Squats

10 Banded Glute Hamstring Raises

30 Close Grip Barbell Bench Press 20/15kg