Tuesday, October 11th

Weightlifting Technique with Brooke Ence- Barbell Up

Performance is in red, Competition is in blue, Links are in green

A) 4 sets of:
3 Hang Power Snatch + 6 Alternating Overhead Reverse Lunges (3 each leg)
Rest 60 seconds
Weighted Plank Hold x 60 seconds
Rest 60 seconds
Stationary Dips x 6-8 reps
Rest 60 seconds

B) 3 Rounds For Time
Run 600 meters   (1 lap + stop sign and back)
16 Alternating Dumbbell Snatches (8 per arm)

A) 15 minutes to work up to a 1 Rep Max Power Snatch

Max effort day. After a few warm up sets, attempt to set a new personal best on the Power Snatch. If you’re very new to the lift, then perform 5 heavy-ish singles instead of a true max effort single. Focus on aggressively standing tall followed by an immediate and equally aggressive pull under the bar. No press-outs. Footwork should not get too crazy either.

B) For Time
20 Power Snatches 145/95
5 Burpees every minute on the minute, starting at 0:00

The Power Snatch can be on the heavy-ish side. However, you should still be able to do at least 3-5 reps per minute on the slow end.


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