Sunday, June 26
“Children must be taught how to think, not what to think.” - Margaret Mead
XT Strength: 9a
Snatch Day!
Log your best Snatch 1 rep max lift. Only log the heaviest 1 rep, do not include sets prior to it.
If you already know your snatch 1RM, skip this test. You'll need to know your max for various percentages throughout the program. If you don't know your snatch 1RM, work up to a max today and log your score here. Make note of how things felt and what kind of jumps in weight you made. We'll retest again at the end of the program.
Snatch - A:
Snatch Pull + Snatch + Overhead Squat + Snatch Pull + Hang Snatch + Overhead Squat : 1-1-1
Snatch Pull + Snatch + Overhead Squat + Snatch Pull + Hang Snatch + Overhead Squat 1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
3x(1+1+1+1+1+1) 50-60% 1RM Snatch
Reset any time the bar comes back to the floor or the hang. This complex should require a lot of focus as you go through a variety of movement patterns. Practice the sequence ahead with an empty barbell before your working sets so that you are familiar with the flow and can focus on your execution each rep.
Snatch - B:
Snatch Pull + Snatch + Hang Snatch + Overhead Squat : 1-1-1-1-1
Snatch Pull + Snatch + Hang Snatch + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
5x(1+1+1+1) 65% 1RM Snatch (or more)
Commit to prioritizing speed pulling under the bar on all your snatch reps and reaching your deepest possible position for the overhead squats. This is more difficult to do with heavier loads so keep it a high priority at our starting point and reap the benefits down the road. You can build up to a heavy complex today but keep these things in mind.
Snatch - C:
Snatch Pull 5x3 Use the same weight for each set. Rest as needed between sets.
90% 1RM Snatch
Let's focus on your feet today. Make sure you feel balanced as you drive off the floor and aim to be vertical at the top of your extension versus too far forward or backward.