Monday, April 15th

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