Trifecta Trifecta

Thursday 10.11.18

Warm-Up

A) 3 Rounds of:
10 calorie Row
10 Overhead Squat, with an empty barbell
10 Dumbbell Power Snatch, 30lb/20lb

B) 9-6-3:

Muscle Snatch, with Empty Bar Below Knee

9-6-3:

Overhead Squat, with Empty Bar

18-12-6:

Double-Unders

Strength

Every Minute on the Minute for 18 Minutes Perform:

1 Squat Snatch

Objective: build to a heavy single squat Snatch. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/5.

Strength Tip

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel

Workout

10-10-10-10:

Toes-to-Bar
Power Snatches*

50-40-30-20-10:

Double-Unders

AX: 75#/55#

RX: 95#/65#

RX+: 135#/95#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Toes-to-Bar: athletes may scale to knees to elbows or knee raises. All 10 repetitions should be completed in 1 minute or less.

Power Snatch: all 10 repetitions should be completed in 1 minute or less, scale load as needed.

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