Monday, April 29th

Week #5 of "Grunt Work". "Muscle Monday" in full effect.

1. Adjusting our back squat waves to smaller sets, and bringing out percentages higher. We'll build off this rep scheme next week. Following, two sets of back rack reverse lunges to strengthen our posterior from a different angle. 2. Snatch work to finish the day.

A.

STRENGTH:

Every 2:00 for 6 Sets

Back Squat

4 x 72% 2 x 78% 4 x 72% 2 x 82% 4 x 72% 2 x 86% Transitioning from 6 and 3 reps, to 4 and 2 reps. With so, a bump in our percentages as we continue. Next week, we'll be repeating this scheme, improving on the numbers.

B.

Snatch Primer:

5 Minute EMOM 3 Muscle Snatches + 2 Sotts Press *20-35% 1RM Snatch

On the Muscle Snatch, we are looking for a press to finish. There is no re-bend of the knees in the movement, and we are purposefully training the turnover of the movement at lockout. Keep the bar close, and be aggressive with the pull to punch.

C.

SNATCH COMPLEX:

Alternating On the Minute x 10 (5 Rounds): Odd Minutes - 3-Position Power Snatch Even Minutes- 3-Position Squat Snatch

*Start at 60% of your 1RM Snatch and steadily build from there, based on feel. Single barbell, using the same load for both movements in the specific round at hand. As an example, if we complete the first minute of three power snatches with 95lbs, let's complete the squat snatches with 95lbs that round as well. We are looking for at most, a total of five weight changes.

In both movements, the starting positions are the same.

Rep 1 - High Hang. Pockets, with shoulders over the bar and a slight knee bend. Rep 2 - Hang. Knee level, with shoulders over the bar and shin bones vertical. Rep 3 - Floor. A full repetition.