1.) Record heaviest lift from each movement.
2.) Increase loading across as many sets as possible, but avoid failing reps or trying to far beyond your limits.
3.) Start the clean with or around your heaviest snatch weight.
4.) Plan your opening weight for each movement
– Increase weight across all sets. Newer athletes can practice with lighter weight and more reps.
Rest, stretch, and recover
:30 Couch Stretch / Side
:30 Sit-and-Reach Stretch
WHITE BOARD BRIEF
Target | Record heaviest lift for each movement
• Today’s workout provides our first real benchmark for November’s weightlifting focus. We want you to try to build up to a heavier weight across each movement, but avoid pushing to failure especially at the cost of movement mechanics.
• As you progress through this workout, you will want to start at a moderate to light weight on the snatch, start your clean at your final snatch weight, and start your deadlift around your heaviest clean weight.
• You can power snatch and power clean, but we want you to try and prioritize the squatting mechanics for today’s workout. During the workout, be open to the possibility that you might reduce the load for a set or two in order to fix movement faults before loading up again.
• During the warm-up, we will build up to a starting weight for the snatch and review the clean.
• We will retest the clean and the snatch toward the end of the third week of November. Don’t forget to record your scores today!