Monday, April 15th

April 14, 2019

Week #3 of "Grunt Work".

Today is iteration 3/3 of our back squat micro-progression. Increasing 2% to all sets from last week, we will be changing to our second micro-progression (3 weeks as well) starting next week.

Following our squatting, Snatch technique. Both in the form of a primer, and a complex in which we will build upon next week.

 

A.

STRENGTH:

Every 2:00 for 6 Sets:
Back Squat

6 x 69%
3 x 74%
6 x 69%
3 x 79%
6 x 69%
3 x 84%

This is iteration 3 of 3 in this rep progression. Next week, we will be adjusting to our second phase, with a new repetition and percentage scheme. We'll follow the same pattern, in a three week micro-progression.

 

B.

Snatch Primer:

5 Minute EMOM:
3 Sotts Press + 3 OHS *video below for sotts press

*20-35% 1RM Snatch

 

Naturally, the mobility required on the Snatch Grip Sotts Press is demanding. What is far more important than load, is our positioning. Completing this with a dowel is not wrong. Muscling through with incorrect positions, is.

 

C.

SNATCH COMPLEX:

Every 90 Seconds for 7 Sets:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

60%, 63%, 66%, 69%, 69%, 71%, 71%


Entire complex is intended to be completed unbroken. TECHNIQUE OVER LOAD TODAY!!

 

 

SOTTS PRESS

 

 

 

 

Share on Facebook
Share on Twitter
Please reload

Featured Posts

Happy Memorial Day from CrossFit Burien!

May 30, 2017

1/1
Please reload

Recent Posts

November 8, 2019

November 8, 2019

November 7, 2019

November 6, 2019

November 5, 2019

November 4, 2019

October 30, 2019

October 30, 2019

October 29, 2019

October 27, 2019

Please reload

Archive