Tuesday 04.20.2021

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For the Back Squat video demo link click HERE.

Warm-up Drills
I. Coach’s Choice
II. Dynamic Drills
III. Mobility

Impact/Focus: Snatch Option
Select either a Full Snatch or Power Snatch weightlifting path and proceed through the following.
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets.
Work through the following once the movement patterns of the day have been primed appropriately.

10 Rounds on the :90 seconds of

Snatch x 1-1-1-1-1-1-1-1-1-1
(Climbing weight as able)


  • Compare to training from 03.31.2021.
  • Begin weight @50% to 60% or heavier of a Power or Full Snatch 1RM.
  • Climb weight as able across sets/reps as technique and form dictates.
  • If athletes reach a heavy single rep on the day before the final round; complete the remaining reps while improving technique at said challenging load.

Post scores to comments.

Complete for time versus a 15:00 time cap

30-30-30-30-30-30 x Double-unders
6-9-12-15-18-21 x Medicine Ball Cleans (20/14lbs)
6-9-12-15-18-21 x GHD/Abmat Sit-ups


  • Scale weight on the Medicine Ball Cleans as necessary; 3-6-9-12-15-18 reps would be an example of scaled volume for this training evolution.
  • Rx+ will be 50 reps per round of Double-unders for today.

Post scores to comments.

Samy Daghir

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