PVCF Sister Love!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique review: 7 positions of the muscle snatch, 8 positions of the power snatch and the snatch. Then:
Ten minutes deliberate practice of the positions of the snatch.
- Front squat 5-3-1+ (75-85-95% of your W1RM)
- Bench press 5-3-1+ (75-85-95% of your W1RM)
LI: don’t worry about percentages. Do six sets of three, going up in weight each set (3-3-3-3-3-3).
9-7-5 reps for time of
- squat snatches (135/95lbs)
LIII: as rx’d 6 minute cut-off.
AMRAP :75 Pull-ups. If you get to 18, move on to…
AMRAP :75 Snatches. If you get to 9 before time is up, move on to…
AMRAP :60 Pull-ups. If you get to 18, move on to…
AMRAP :60 Snatches. If you get to 7 before time is up, move on to…
AMRAP :45 Pull-ups. If you get to 10, move on to…
AMRAP :45 Snatches. If you get to 5 before time is up, you’re done!
Use the level of challenge to appropriate to your level of ability: muscle snatch +overhead squat, power snatch + overhead squat, snatch.
LI: 3 rounds not for time of 10 pull-ups and 2 x 5 muscle snatches.
THIS SATURDAY in HADLEY at 9.00 a.m.!