DATE NIGHT/BRING A FRIEND 5:30PM CLASS
HEAVY DAY ALL OTHER CLASSES
Increase loads across all sets and build to a 3-rep max.
Start a new set every 3:00.
Perform all snatches unbroken as touch-and-go reps, not singles.
Start first working set at ~60% of the 1-rep max power snatch.
7 sets for load:
3 power snatches
75 GHD sit-ups
:30 cobra stretch
:30 figure 4 on wall/leg
WHITE BOARD BRIEF
Target | Build to a 3-rep touch-and-go power snatch
Today’s lifting is an opportunity to find a new 3-rep max, but we’re specifically looking for an unbroken set of 3 power snatches.
The goal of the unbroken sets is to build additional grip strength, control through the negative, and the ability to lift heavier loads despite longer time under tension.
Aim to start around 60% of athletes’ best 1-rep power snatch and build from there. Plan to make larger jumps at first and smaller jumps towards the end.
We’ll be lifting once every 3:00. This means athletes will have over 2:30 to change loads and rest. If needed, or if athletes want to, partner them up and share a barbell today to save time and space.
Hanging on to the barbell is a critical stimulus for today. If an athlete fails after 2 reps and then performs the 3rd as a single, stay with that weight for as many sets as needed to be able to complete 3 unbroken reps.
DATE NIGHT WOD
4 – 4 minute rounds.
Round 1 & 3: Partner 1 completes 50 DU/75 SU – Partner 2 Max WBS (switch every 50 DU/75 SU),
Round 2 & 4: Partner 1 50 DU/75 SU – Partner 2 Max KBS (switch every 50 DU/75 SU)
Rest 2 minutes between rounds. RX: 20/14, 53/35, L2: 16/12,44/26, L1: 10/6, 26/18