Saturday, December 21

December 19, 2019

 

"Silverback" Week 5:
- - - - - - - - - - - - - - - -
The Power Snatch is a common theme across our 3 parts:
1. Power Snatch Technique
2. Power Snatch Cycling + Double Unders
3. Chipper Conditioning

ACTIVATION
2 Rounds:
200 Meter Run
15 AbMat Sit-ups
10 PVC Pass Throughs
5 Strict Pull-ups

 

Power Snatch (5 Sets of 3)

3-Position Pausing Power Snatch

Set #1: 45% of 1RM Snatch
Set #2: 50% of 1RM Snatch
Sets #3-5: 55% of 1RM Snatch

Working through 5 Sets of a 3-Position Pausing Power Snatch to start the day
These 3-second pauses take places when catching the barbell overhead on each rep
The 3-Positions are:
High Hang (Pockets)
Hang (1 Inch Above Knee)
Floor
All 3 reps are meant to be completed without dropping the bar
The percentages are are based off your 1RM Power Snatch:
Set 1: 45%
Set 2: 50%
Sets 3-5: 55%
Rest as needed between sets
After your 5th set, build to your opening weight for the following piece (60% of 1RM Power Snatch)

 

Metcon (Time)

For Time:
10 Power Snatches @ 60%
8 Power Snatches @ 65%
6 Power Snatches @ 70%
4 Power Snatches @ 75%
2 Power Snatches @ 80%

Before Each Set: 35 Double Unders

Alternating between double unders and power snatches that increase in loading and decrease in reps every round
The loading is based on percentages of your 1RM Power Snatch
Before each set of power snatches (5 sets) complete 35 double unders
Use one barbell and change out the weights as you go

 

Mile High (Time)

For Time:
800 Meter Run
50 Power Snatches (75/55)
800 Meter Run
7 Rope Climbs (15')
800 Meter Run
50 Bar-Facing Burpees

Going on the longer side with this big chipper workout
Expect the workout to take between 25-30 minutes to complete

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