Monday 10.11.12

A: 15 mins to est. TnG (touch n’ go) power snatch double + 2 OH squats

B: 3×10-15 UB (unbroken) hi hang (full) snatches @ 50-60% of A

  • girls: if your 50-60% is 25kg or more -> 10-15 UB hang power snatch
  • guys: if your 50-60%40kg or more -> 10-15 UB hang power snatches

B Notes: try to focus on the following as you hit each set:

  1. rhythm -> are you hitting your positions and cycling through the reps smooth and efficiently? Or is your bar path getting out of shape/sync and throwing you all over the place?
  2. cardio response -> Is this gassing you out and if so at what point – do you hold your breath?
  3. grip strength vs mental toughness -> As your grip starts to fatigue what happens to you head? Do you get frantic (and start to carry on) or stay composed and adjust your body position to accommodate – eg. drop lower under the bar….

C: RX Box Jump Annie

  • 50 double-unders / 21 box jumps @ 24/20″
  • 40 double-unders / 18 box jumps
  • 30 double-unders / 15 box jumps
  • 20 double-unders / 12 box jumps
  • 10 double-unders / 9 box jumps

— RX Prerequisites: 15 UB double-unders

C: FF – Box jump Annie

  • 80 single skips/ 21 box jumps
  • 70 singles / 18 box jumps
  • 60 singles / 15 box jumps
  • 50 singles / 12 box jumps
  • 40 singles / 9 box jumps

FF Notes: Would really love you guys to work on [rebound] box jumps -> so pick a height that allows you to do this…

Post loads, times and training notes to comments -> This is a great way to start the week -> pretty stoked with my 5:30 and 6:30am crews this morning -> top work guys!