Monday, Jan 6th, 2025
Weightlifting
Power Snatch + Squat Snatch
Every 2:30 x 5 Sets
1+1
Rest 10-15 seconds
1+1
Rest 10-15 seconds
1+1
Starting @ 70% of Power Snatch and increasing each set
The complex is meant to be touch and go! We will do 1 Power Snatch, followed by a Touch and Go Squat Snatch, then rest 10-15 seconds and do this 3 x in every set. Over the course of 5 sets we are meant to build and increase loads during this weightlifting piece.
Strength
Back Squat
Every 2:30 x 5 Sets
5 Back Squats
Set1: @ 75%
Set 2: @ 75%
Set 3: @ 80%
Set 4: @ 80%
Set 5: @ 85%
Optional Recovery
1 Mile Run
or
10:00 Machine
Optional Accessories
5 Sets, For Quality
5/5 Single Arm Contralateral Box Step-Ups
100/100ft (30/30m) Suitcase Carry
8 Bodyweight Sissy Squat
