• Teaching Notes
We’re getting after slightly Snatch focus Friday right here by tackling our Hold Squat Snatch on the identical proportion and focus we hit on Monday with the Hold Squat Clear. The objective right here is to take care of environment friendly lifts and get to a technical heavy for the day on the Hold Snatch. This might be within the vary of 85-90%. By focusing on these percentages we’ll preserve our lifts firing and primed as we transfer via the cycle and our check week throughout the week of Quarterfinals.
We’ll then transition into the exercise Flapjak with the objective of hitting some Open type actions in an interval trend. We do know nevertheless that the possibility these actions come up are fairly excessive, nevertheless this may simply must be a gametime change on the week of as we have now know manner of realizing what is going to come week to week on the level we’re programming this. The main focus for this exercise might be to take care of unbroken reps and easy transitions. Give attention to the instructing elements of the Hold Energy Snatch Biking in addition to tips on how to be extra environment friendly and fast via the Bar Going through Burpees. We ought to be sustaining unbroken units on the Wall Balls all through as we have now that 1:00 relaxation included immediately after every set. General, have athletes give attention to constructing the depth all through the 5 rounds and dealing on high quality biking patterns on the barbell.
Weightlifting
Hold Squat Snatch 5-4-3-2-1
Set 1: 65-70% 1RM
Set 2: 70-75% 1RM
Set 3: 75-80% 1RM
Set 4: 80-85% 1RM
Set 5: 85-90% 1RM
metcon: “Flapjack”
5 rounds for time of:
15 Hold Energy Snatches, 75/55 lbs
10 Bar Going through Burpees
15 Wall Balls, 20/14 lbs
Relaxation 1 min
Time Area: 12:00-15:00 minutes
Time Cap: 17:00 minutes
Equipment:
4 rounds for high quality of:
Sled Push, decide load, 100 ft
Reverse Sled Drag, decide load, 100 ft
10 Glute Ham Raises
Copenhagen Plank, L 15 secs/R 15 secs
