Saturday 5/4/24

 

Hardware IN-HOUSE COMPETITION–PromPalooza–Saturday, June 22nd!

Find a partner and sign up no later than May 25th using this form: https://forms.gle/SPW7CuWUUFBuw5vx9

WORKOUT:

COMMUNITY WORKOUT

24:00 In teams of 2

Run 400 m (together)

then

AMRAP in remaining Time

300m Row

6 Burpees

I-go-you-go

 

OLYMPIC LIFTING:

BB prep / warm up

2 sets
1:00 cardio
5/ side KB snatch (light)
10 alternating KB halos
5/ side goblet RL right+ RL left + goblet squat

3 sets
3 dip high pulls
3 dip muscle snatch
3 dip snatch push press
3 OHS

Snatch primer
A)
Snatch pull + snatch high pull+ hang power snatch + OHS; 1+1+1+1
3 sets building with light technique loads up to 60%

B)
Hang Power snatch (high) + OHS; 1+1
Set 1-2@ 65%

Hang power snatch ( below knee) + OHS; 1+1
Set 3-4 @ 70%

Snatch
C)
Hang squat snatch + squat snatch; 1+1
Set 1-2@ 70-75%
Then
Squat snatch;
Open at 75% then take 3-4 singles building up to 85%+ or heavy single for day

Accessory
D)
Snatch DL; tempo 20×0
3-3 @80%
2-2 @90%
1-1 @95%+

E)
Snatch grip push press; off rack
3-3-3-3 @6-7 RPE

 

RECOVERY:

Cobra

Foam roll glutes

 

 

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