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Components

Snatch Technique

Squat Snatch Cycling

"Overrated"

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Workout

05/10/2021

“One of the most difficult things to give away is kindness. It usually comes back to you.” - Anonymous Science has proven that showing kindness to another elicits one of the most powerful hormonally driven emotions we can feel. But what is even more interesting, is that kindness is contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple of a gesture as someone holding the door open for an elderly citizen entering a store. Or when another randomly buys the next person in line behind them their coffee at the drive-through Starbucks. Think back to those moments… how did you feel, witnessing that? Did it make you feel, more generous? If kindness is contagious, we just need to start the chain.

Warm-up

See Coaches Board

Snatch Technique (Weight)

(12 min. Build)
5 Sets:
2 Snatch Balances
1 Pausing High Hang Squat Snatch (2s at pockets)
Rest as needed between sets.

Stimulus
- Focus on speed in the dip, drive, and drop in the snatch balances as well as a strong landing position.
- We'll also focus on speed under the bar in our high hang squat snatch as well as keeping the bar close to the body through the middle.

Percentages Based Off Of 1RM Snatch:
Set 1 - 40% of 1RM Snatch
Set 2 - 45% of 1RM Snatch
Set 3 - 50% of 1RM Snatch
Set 4 - 55% of 1RM Snatch
Set 5 - 60% of 1RM Snatch

Squat Snatch Cycling (Time)

For Total Time:
7-6-5-4-3-2 Squat Snatches

Stimulus
- This is week number 3 of 3 of squat snatch cycling.

All percentages based on 1RM Snatch:
7 Squat Snatches of 1RM Snatch
Rest 1:00
6 Squat Snatches of 1RM Snatch
Rest 1:00
5 Squat Snatches of 1RM Snatch
Rest 1:00
4 Squat Snatches of 1RM Snatch
Rest 1:00
3 Squat Snatches of 1RM Snatch
Rest 1:00
2 Squat Snatches of 1RM Snatch

"Overrated" (Time)

"Overrated"
3 Rounds For Time:
8 Power Snatches
8 Burpee Box Jump Overs (24"/20")

MRx: 95/55, Rx: 115/75, Rx+: 135/95

Directly into...

3 Rounds For Time:
8 Squat Snatches
8 Bar-Facing Burpees

MRx: 75/45, Rx: 95/65, Rx+: 115/85

Strategy
THE BIG TAKEAWAYS
1. Let's aim to work on cycling moderate loads today. 1-2 sets will be good challenge for us on both the power snatches and the squat snatches.
2. Burpee at a pace that will allow you to hold on for bigger sets on the barbell.
3. This is a great workout to test our barbell cycling capacity.

Whiteboard:

Monday, May 10, 2021

Male Clients