2014-07-11

FRIDAY WORKOUT (12PM & 5:30PM)

Olympic skill today...

Get in here if you struggle with this one!!

SKILL/POWER:
Every minute on the minute for 12 minutes perform 1 SQUAT Snatch starting at 70% of your best 1RM...

Where you go with this is up to you... You can stay with around 70-80% of your best 1RM and get some QUALITY practice to really try to dial things in if it's not feeling strong...

OR

Try to move your weights up EVERY round and go for a new personal best if it's feeling great or get some heavy reps in that are over 90% of your 1RM (try to get 3-4 sets at or over 90%)

One more catch...
Just because of the short time frame... You will get ONLY ONE attempt at the lift per minute... If you miss then you have to wait until the next minute to try it again...

WORKOUT:
Complete the following for 4 total rounds:
25 Double Unders (These reps should take 15-20 seconds at worst... Scale as needed)
10 KB Swings (53#/70#)
5 Wall Ball Shots (20-30#/35-50#)(Note the heavier weights)
REST 60 SECONDS

Get as close to Rx'd as you can with this fact in mind...

There is a ONE MINUTE time cap for each round...

POST YOUR BEST SNATCH WEIGHT AND YOUR FOUR INDIVIDUAL ROUND TIMES TO COMMENTS

4 comments:

Jordan said...

185# squat snatch (5# PR!!!!!) Super excited! Finally!

Chris Daniels said...

155# squat snatch! New pr for me too!

Darren said...

115# squat snatches, no PR, just technique.
:55-1:03 for work out (70# db, 30# wb)

Rachel said...

53-73# squat snatches

58 seconds to DNF (44# KB swings)