Wednesday 03.13.2019

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Warm-up Drills
I. Row 2:00
II. 3 rounds of
7 x KB Swings
7 x Hollow Rocks
7 x Power Snatch (45/35lbs or PVC)
7 x Overhead Squat (45/35lbs or PVC)
III. Mobility

Impact/Focus: Power Snatch 5×2 + 5×1 EMOTM
Warm up as needed with sets of 1-2 reps, moving from an empty barbell through two light to moderate weight sets in order to prepare for the following workload.

Every minute on the minute for 5 Rounds (1-5 minutes)
complete the following
2 x Power Snatch (climb weight across sets)

Every minute on the minute for 5 Rounds (6-10 minutes)
complete the following
1 x Power Snatch (climb weight across sets)

Notes: Today is intended to work heavy doubles and triple at 80% or north of a 1 rep maximum or 2 rep maximum. Sustained weight across sets is acceptable however smaller, incremental climbs across sets would be ideal provided the affinity for missed reps remains low. Get some, freaks.

Post scores to comments.

“Persistence Hunting”
Complete as many reps/meters as possible for each movement within the time allotted

5:00 x Ground-2-Overhead (lbs)
4:00 x Double-unders
3:00 x Wallball (20/14lbs)
2:00 x American KB Swings (24/20”)
1:00 x Kneeling Slamball (40,30/20,12lbs)

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs. Double-Under and Single-under sets should proceed in the ‘flight simulator’ style where increasing the volume of goal sets by 5 reps per rung on the jump rope ladder. Attempt to work up from 5,10,15,20… and so forth repetitions in an unbroken manner until time for this work interval expires.

Post method, lbs, meters, reps to comments.

Samy Daghir

2 thoughts on “Wednesday 03.13.2019”

  1. “Power Snatch 5×2 & 5×1”: 75#/95#
    “Persistence Hunting” :
    36* 75# = 2700 + 70 SU + 35 WB + 25 KB + 15 KSB (20#/20kg/20#)


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