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14/12/23 Thursday Workout of the Day

Warm-Up

3 Sets, For Quality


Weightlifting Primer (10:00 minute cap)

Empty Barbell

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Snatch Balance


into ..

4 Sets

Muscle Snatch + High Hang Snatch + Snatch Balance

Building loads on each set

*The focus here developing speed through the middle and a strong overhead position in the bottom of the Squat


Weightlifting

Squat Snatch

Every 8:00 minutes, 2 Sets (16:00 minutes)

6 Reps @ 70%

4 Reps @ 75%

2 Reps @ 80%


Those newer to the lifts should consider adjusting this workout to the next options.


L2:

Power Snatch + Overhead Squat

Every 8:00 minutes, 2 Sets (16:00 minutes)

4+3 Reps @ 70%

3+2 Reps @ 75%

2+1 Reps @ 80%

% of Power Snatch


L1:

Substitute Hang Power Snatch

Increasing loads on the 6-4-2 or holding consistent across all 12 reps


"A feast for crows"

For Time

22-16-10

Alternating DB Snatch 22.5/15kg

Box Jumps 24/20''


Goal: 4:00-7:00 minutes

Time Cap: 8:00 minutes


PRVN Recovery #2


Optional Accessories

Part A)

4 Sets, For Load

Holding 85-90% of your 1rm Snatch


On the Floating Snatch, remember to bring the barbell down to the lowest point you can without the barbell touching the floor and then explode up.


Part B)

3 Sets, For Load

8 Romanian Deadlift, moderate loading

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