WEDNESDAY 30th
Snatch Day!
Complex:
-2 Low Hang Power Snatch
-2 Low Hang Squat Snatch
Level 1: as written
Level 2: all Power (ROM issues)
Approach loosely based off 1RM Power Snatch (which should, in theory, be less than your Squat Snatch)
0:00-30%
2:00-40%
4:00-50%
6:30-60%
9:00-70%
12:00-75-80%
15:00-80-90% (perfect thru here)
18:00-80-100% (target weight, about 85%)
21:00-Get Sendy Wit It
PART 2
AMRAP 12
-8 Hang Power Snatches
-24 Wallballs
135/105, 20/14
125/95, 20/14
115/75, 20/14
95/65, 14/10
75.45, As able
The dreaded HPS & Wallball combo... Rude. Pull & Push in the simplest, nastiest form. I program this every few months in differing weight/set/rep/time configurations, but it is always a brutal time.
Today, the barbell should be HEAVY!!! Sometimes, it is light, and the reps will be similar, maybe even the same... But, today, the Snatches should be MUCH HARDER than the Wallballs, so pick weight that will make the 8 Snatches take a similar amount of time to the 24 Wallballs.
Target flow: (including rest & transitions)
-Snatches: 1:30-2:00
-Wallballs: 1:30-2:00
-Score: 3-4 rounds