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Components

Power Snatch Technique

Chunky Monkey

Settings

Workout

12/03/2021

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear If someone has 10 coins, are they rich? Let’s say no. What if they have 100 coins. Probably not. What about 1,000 coins? There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place. But… we know it wasn’t *just* the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up. A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.

Power Snatch Technique (Weight)

Power Snatch Technique
On the Minute x 10:
1 Power Snatch
1 Overhead Squat

-2-3 sets warm up of empty BB TO 60% 1RM
- Start at 60% of 1RM Snatch and steadily build to a heavy single for the day
- Make sure to stand up with the power snatch before initiating the overhead squat
- Only enter your heaviest of the 10 lifts in the scoring section

Chunky Monkey (Time)

"Chunky Monkey"
For Time:
9-8-7:
Power Snatches
Overhead Squats

30/24 Calorie Assault Bike

6-5-4:
Power Snatches
Overhead Squats

30/24 Calorie Assault Bike

3-2-1:
Power Snatches
Overhead Squats

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

Movement Prep
Practice Round
With Workout Weight:
2 Power Snatches
2 Overhead Squats
1 Power Snatch
1 Overhead Squat

Modifications
ASSAULT BIKE
- Equal Calorie Echo Bike
- 40/30 Calorie Bike Erg or Row
- 400 Meter Run

Stimulus
- Conditioning Category: Threshold
- Cycling a moderate heavy weight for 45 reps of each barbell movement today.
- Choose a weight that you will complete for singles on the power snatches and no more than 2 sets of the bigger sets of overhead squats.

Strategy
THE BIG TAKEAWAYS
1. The movement to set yourself up for is the overhead squats. Going with steady singles on the power snatches should allow you to thrive on the squats. The goal for each round is to complete the squats in as few sets as possible.
2. Since we're doing singles on the snatches, look to put out a solid effort on the bike. After your last calorie, you can somewhat "recover" the breathing between single reps on the barbell.

Whiteboard:

Friday, December 03, 2021

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