Monday, August 5

August 19, 2019

 

"SLED DOG" WEEK 6:
Starting a new iteration of "Stamina Squats" this week. Upping the weight and bringing the reps down from 3 & 6 to 2 & 4.

Our snatch technique work leads us into a snatch-focused conditioning workout, "Rocket Power".

Finishing out the day with a midline-heavy body armor session.

ACTIVATION
500 Meter Row
12 PVC Pass Throughs
21 Pausing Empty Bar Back Squats

300 Meter Row
12 PVC Pass Throughs
15 Pausing Empty Bar Front Squats

100 Meter Row
12 PVC Pass Throughs
9 Pausing Empty Bar Overhead Squats

Stamina Squats 2s&4s (Alternating On the Minute x 12 (6 Rounds): )

Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

STIMULUS
First week of our new look stamina squats
Previously we completed 3 Front Squats + 6 Back Squats
Now we are upping the weight and bringing the reps down to 2 Front Squats + 4 Back Squats
As a reminder, the weight is the same for Front Squat and the Back Squat
On the first minute, complete 2 Front Squats
Rest until the top of the minute and then perform 4 Back Squats
Repeat for a total of 6 rounds

Rocket Power (Time)

For Time:
21 Bar-Facing Burpees
21 Power Snatches (115/85)
15 Bar-Facing Burpees
15 Overhead Squat (115/85)
9 Bar-Facing Burpees
9 Squat Snatches (115/85)

STIMULUS
• Looking for a weight we will likely cycle quick singles on the snatches and complete the overhead squat within 2 sets
• Note that the barbell movements change as the reps drop
• A two-foot take off and landing is required for the bar-facing burpees

STRATEGY
• Cycle quick singles or very manageable sets on the snatches
   * 21's: 8-7-6, 6-5-5-5, 3's, or singles
   * 9's: 5-4, 4-3-2, 3's, or singles
• Those are likely the most consistent options that limits time spent not moving
• Shoot for 1-2 sets on the overhead squats (15 or 8-7)
• Push the pace on the burpees knowing you'll be completing singles or very small sets on the barbell

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