Monday August 12

August 10, 2019

Continuing our stamina squatting from last week and increasing by 3%

 

Stamina Squats, 75% of 3RM back squat

 

Alternating On the Minute x 12 (6 Rounds): 

2 Front Squat

4 Back Squats

Barbell: 75% of Rep Max Back Squat

 

Snatch Technique

 

On the 1:00 x 7 Sets: start at 50% of 1RM snatch and build over 7 sets

1 Pausing Power Snatch (3 sec pause in receiving)

1 Pausing Low-Hang Power Snatch (3 sec pause in receiving)

 

METCON

 

"Hit and Run"

3 Rounds:

400 Meter Run

12 Dumbbell Power Snatches (70/50)

21 Single Dumbbell Squats (70/50)

 

Dumbbell Snatches: Alternate arms each rep (6 each)

 

Dumbbell Squats: You have the option to rack the dumbell on your shoulder, behind the head, or hold it in the goblet position.  Goblet allows for the best positioning.

 

 

 

 

 

 

 

 

 

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