This week will be an opportunity to reset both physically and mentally after 5 weeks of the Open. Please take this time to rest and rehab any niggling injuries, aches or pains so that you feel great going into the start of the next cycle beginning April 1.
Take 10-15 minutes to build to a heavy Snatch
(heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish or mechanics are off, back off and work on speed and technique)
20 Snatches (55% of 1-RM Snatch.)
15 Snatches (70% of 1-RM Snatch)
10 Snatches (85% of 1-RM Snatch)
*Use one barbell, and load your own weights.
Five sets of:
Tempo Back Squat x 3 reps @ 53X1
Rest as needed
These are SLOW descent squats – 5 seconds from initiation of the squat to the bottom position – then sit in the bottom position for 3 seconds before exploding up, resetting and repeating for two more reps. Build to a heavy triple for today, but do not deviate from tempo.
Complete as many rounds and reps as possible in 20 minutes of:
50/35 Calorie Row