Blog

Strength & Skill

*Do a set every minute.

1 Power Snatch @ 73% 1RM Snatch
1 Power Snatch @ 75% 1RM Snatch
1 Power Snatch @ 75% 1RM Snatch
1 Power Snatch @ 78-80% 1RM Snatch
1 Power Snatch @ 78-80% 1RM Snatch

WOD: 1-2-3-4-5-6-7-8-9-10
Power Snatch (60/45)
Burpee Pull Up

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time: sub 10 minutes
Time Cap: 14 minutes

STIMULUS and GOALS
How to Pace: STEADY! Ascending ladders are always tough to judge. Especially ones like this that rely heavily on strength and cardio endurance. How you start is how you should end (minus a little push on the final set). Take it one rep at a time while controlling your tempo and breathing.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! A lot of ups and downs with heavy pulling will make for a shoulder wrecker. Stay within your limits, and don’t try to be a hero on those early sets.

WORKOUT STRATEGY & FLOW
Power Snatch: Weight is moderate (under 75% of 1RM Power snatch), where singles should be the game plan across all sets. There is no sense in going touch and go to fry your shoulders and grip off the back.

Burpee Pull Up: Smooth and steady here while staying as close to non-stop as possible. Pause at the bottom of each rep to breathe. Ensure you mark a line for your hands to land for consistency on your reps.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.