Public Whiteboard

Components

Power Snatch

"POWER PLUS AMANDA"

Settings

Workout

200414

Warm-up

3 ROUNDS
:30 Mountain Climbers
:30 Ring Rows or DB Bent Over Rows
:30 HS Hold or Wall Walk
:30 Jumping Air Squats

2 ROUNDS
8-10 Snatch Grip Deadlifts (or DB DL)
6-8 High Pulls
6-8 High Muscle Snatches
6-8 Hang Power Snatch

Strength

Power Snatch (1x3)

Power Snatch

ON A 15:00 RUNNING CLOCK...
Build to Set of 3 Touch-N-Go Power Snatch

(Score is Load)

Workout

"POWER PLUS AMANDA" (Time)

FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up

-15:00 Hard Cap-

Options:

*Reps, Loading, Volume*…

Power Snatch -- Athletes should be able to perform each set of Snatches in 2-3 sets- scale the load accordingly.

Bar Muscle Ups -- for athletes not proficient in cycling higher reps of BMU, scale the volume down to something manageable for the athlete.

*Movement Adjustments*...

Power Snatch -- newer athletes go to a Hang Power Snatch with the focus being hip contact. if you are still struggling with the Hang Snatch modify them to a DB Snatch or a KB Swing. If unable to go overhead with weight athletes can default to a Power Clean for both portions today.

Bar Muscle Ups -- Our other options for today will be a Jumping BMU, Burpee C2B/ Burpee Pull-Up, or Burpee Ring Row.

Whiteboard:

Tuesday, April 14, 2020

Male Clients