Friday 07-24-2020 Workout Of the Day
A. E1:30 x 8 sets, building
1 snatch pull +
1 power snatch +
1 OHS
B. 12 min ladder @85/115#
1-2-3-4-5-6-…
Power snatch
OH squat
10-20-30-40-50-60-…
DU
Workout Notes/Intentions: You will spend some time building for Part A before beginning. You can also build throughout the 8 sets. If you’re newer to olympic lifting or not comfortable with the snatch, you can stick with light weight and do 2-3 of each movement. (e.g. 2-3 pulls + 2-3 power snatch + 2-3 OHS).
For the 12 minute ladder, aim to go right from snatches into overhead squats. Power snatches will be from the ground, unless you have limited mobility or are not as familiar with cycling a barbell, in which case hang position is a great alternative. As you climb up the ladder and reps get higher, you may choose to break up the snatches. For efficiency, leave one snatch so that you can go right into overhead squats and not need to snatch the bar up again. (e.g. on the set of 9’s, you might do 8 snatches, rest, then the 9th power snatch right into 9 OHS)
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