Monday, Aug 8
“Poetry is language against which you have no defenses.”
― David Whyte
Today:
XT 4:30
Upcoming:
Pisgah Fitness at Asheville Tourists Game Friday, August 12
Strength
Back Squat : 3-3-3-6-6
Back Squat 3-3-3-6-6 Use the heaviest weight you can for each set. Rest as needed between sets.
Sets 1-3: 85-88% 1RM
Sets 4-5: 75-78% 1RM
Complete sets every 2:30 mins. The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.
WOD
3 rounds for total time of:
Post Run Sprint
20 wall-ball shots (20/14)
6 alt dumbbell snatches (70/45)
Rest 4 minutes between rounds
XT
1x [ 1 Hang Snatch + 1 Overhead Squat ], pick load Every 1:30 for 15 mins.
Build over the course of the 10 sets to today’s heavy.
Snatch Pull + 2 Snatch 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
3x(1+2) 65-75% 1RM Snatch Utilize the snatch pull rep to prime your positions and extension for the two snatch reps that follow. Reset with the bar on the floor between each rep of the complex. Stay within the percentage range and move it well.
Snatch Lift Off 5x3 Use the same weight for each set. Rest as needed between sets.
110% 1RM Snatch Refer back to day 9 for your previous go at this movement. Remember that these are here to feel some heavier weight on the bar and gain some experience with a load that you haven't snatched (yet). This allows us to gain some adaptation and confidence at the same time. Even though these are just lift offs and not pulls with extension, visualize initiating the lift the same way you would for a snatch. Reset between reps.