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28/11/23 Tuesday Workout of the Day

Warm-Up

General Prep

10 PVC Passovers

10/10 PVC Around the Worlds

:30 Standing PVC Thoracic Extensions

:30 Loaded Bottom of Squat Hold

:30 Extended Plank Reverse Bridge


Into ...


Specific Movement Prep

2 Sets, For Quality

5 Overhead Squats

9 Jumping Back Squats

90 second Row as (30 sec easy, 30 sec mod, 30 sec hard)


Weightlifting

Every 2:00 minutes, 8 Sets

Pause Snatch Below Knee + Snatch

Set 1: 1+1 reps @ 65%

Set 2: 1+1 reps @ 70%

Set 3: 1+1 reps @ 75%

Set 4: 1+1 reps @ 80%

Set 5: 1+1 reps @ 80%+


Snatches are not touch and go


Directly into..

Snatch Pull + Floating Snatch Pulls

Set 6: 1+3 @ 85%

Set 7: 1+3 @ 85%

Set 8: 1+3 @ 85%


Percentages are based off your 1rm Snatch


L2:

Low Hang Power Snatch + Overhead Squat

Rest 10 seconds

Squat Snatch


L1:

3 Position Hang Power Snatch + 2 Overhead Squats


"Deep Blue Sea"

5 Sets, For Distance

1:00 Row /Bike for Max Meters

2:00 Rest b/s


Go for it!

Time Cap 15:00 min


PRVN Recovery #5


Optional Accessory Work

Part A)

6:00 minute EMOM

Starting @ 40% of 1RM Snatch and increasing loads to heavy over the course of 8:00 minutes


Part B)

4 Sets

10 Bent Over Barbell Rows

Rest as needed


*increase loads from last week


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