Julkaistu:
Viikko-ohjelma 22.-28.8.
Next period’s FOCUS
THE SNATCH AND AMANDA BENCHMARK
In August, we focus on the snatch in preparation for the benchmark workout Amanda that shows up at the end of the month.
Amanda
For time:
9-7-5
Squat snatches (95/135 lb)
Muscle-ups
Each week we focus on different versions and components of the snatch.
Week 1: Overhead squats, dumbbell split snatches, pulling strength
Week 2: Heavy snatches, power snatches + overhead squats
Week 3: Moderate weight snatches, pulling strength
Week 4: Increasing squat snatch loads
Remember that this month isn’t about overexposing athletes to the snatch. Instead, we want to practice it more frequently and practice movements that build capacity in the snatch — for example, the overhead squat.
Good luck and see you on the leaderboard!
Ma
a) Pre-workout:
Build to heavy 3-rep overhead squat from the floor with a power snatch
b) AMRAP 12:
9 ring rows
3 overhead squats (29/43 kg)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.
Ti
a) Pre-workout:
Build to heavy 3-rep deadlift
b) 10 x 1:00 rounds for reps:
3 deadlifts (93/143 kg)
Max double-unders
– Rest 2:00 between rounds
Ke
a) 5 rounds for time:
20 wall-ball shots (6/9 kg) (3.4/3.6 m)
10 med-ball weighted pull-ups (6/9 kg) or strict pull ups or assisted srtict pull ups
b) Post-workout:
Accumulate:
150 weighted partner sit-ups (14/20 lb)
– Partners face each other and pass the med-ball back and forth.
– 75-reps per partner.
To
a) AMRAP 16:
2-4-6-8…
Burpees
DB alternating split snatches (15/22.5 kg)
Knees-to-elbows
b) Post-workout:
3 sets:
10 DB Bulgarian split squats/leg
Pe
For time with a partner:
4,000/5,000-m row
– From 0-2,000/2,500-m resting partner must hold double KB front rack (12/16 kg)
– From 2,000/2,500-4,000/5,000-m resting partner performs a hang on the pull-up bar
La-Su
Omatoimi open gym