sisterlvoe

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.

2. Strength

  • 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).

3. Conditioning:

"Amanda"

9-7-5 reps for time of

  • muscle-ups
  • squat snatches (135/95lbs)

LIII: as rx’d 6 minute cut-off.

LII:

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.

Have fun!

 THIS SATURDAY in HADLEY at 9.00 a.m.!

asmalljovan