b) STRENGTH:
Squat Snatch Primer / Warm up – do 5 sets of the following:
2 Muscle snatches + 2 Snatch balances + 1 Overhead squat (rest between 0:30-1:00 between sets)
- Set #1 – Empty Barbell
- Set #2 – 30% of 1RM
- Set #3 – 35% of 1RM
- Set #4 – 40% of 1RM
- Set #5 – 40% of 1RM
Then, EMOM of squat snatch:
- On the 0:00 – 3 Reps @ 65% of 1RM
- On the 1:00 – 2 Reps @ 70% of 1RM
- On the 2:00 – 1 Rep @ 75% of 1RM
- On the 3:00 – Rest
- On the 4:00 – 3 Reps @ 70% of 1RM
- On the 5:00 – 2 Reps @ 75% of 1RM
- On the 6:00 – 1 Rep @ 80% of 1RM
- On the 7:00 – Rest
- On the 8:00 – 1 Rep @ 85% of 1RM
- On the 9:00 – 1 Rep @ 87% of 1RM
- On the 10:00 – 1 Rep @ 89% of 1RM
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