The UMass Powerlifting team is hosting a benching competition and workout in to help raise money for both the Breast Cancer Research Foundation and for the club itself. Get Ready to BENCH!

The UMass Powerlifting team is hosting a benching competition and workout in to help raise money for both the Breast Cancer Research Foundation and for the club itself. Get Ready to BENCH!

 

Click below to register!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-Up 3 Rounds of:

3 Snatch deadlift
3 Snatch pull
3 Snatch high pull
3 muscle snatch
3 overhead squats
3 power snatch
(10 min)

2. Snatch

3@70%
3@75% 
2@ 80%
1@ 85% 
1@ 90%
1@ 95% 

If you do not know your 1RM or are still developing your technique then work up to a moderately challenging set of 3 for the day focusing on technique. Power or Muscle Snatch as appropriate. Those who are proficient should full snatch. 


3. 🏋️‍♂️“Isabel”🏋️‍♀️
30 Snatches (135/95lbs) for time.

Traditionally performed as power snatch. Cut-off is five minutes.

LIII: as written
LII: “PVCF Isabel”
AMRAP in 5 minutes of power snatches. If you get to 30, record time. Use 60-70% of your heaviest snatch single from today.
This is a time-delimited version of the benchmark WOD “Isabel.” Your goal is 30 reps. Concentrate on hitting the various positions we drill.
LI: 5×5 muscle or power snatch


 

Have fun!
 

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