Programming Preview: Week of 11/2
November 1, 2020
Tuesday, 11/3
November 2, 2020
Warm Up
3 Rounds
12 Band Good Mornings
6 PVC Dislocates
12 PVC Pause Overhead Squats
6 Alt T Push Ups
Strength
Snatch
Prep: (8 Minutes)
1×5 Hang High Pull + High Hang Power Snatch + 5 OHS
1×5 Hang Power Snatch + 5 OHS Squat
1×5 Power Snatch + 5 OHS Squat
3×3 Power Snatches building up
Work:
Every 2:30 for 15 Minutes (6 Sets)
3 Power Snatches (All Singles, NO touch and go reps)
Sets 1+2: 55-65%
Sets 3+4: 65-75%
Sets 5+6: 75+%
Athletes are encouraged to go up every set as long as technique is solid
Met Con
For Time: (14 Minute Cap)
5-10-15-10-5 Reps Of:
Handstand Push Ups*
Power Snatch w/135:95
*Handstand Push Up scaling:
3-6-9-6-3, 2-4-6-4-2, or 1-3-5-3-1
Modify range of motion (1 or 2 ab mats, hands on floor)
Seated DB Press (weight should be as heavy as possible for 10+reps unbroken)
