5/19/2019 - WORKOUT 1

Score Type:: Total Time

3 ROUNDS FOR TIME

400m Run
50 Sit-ups
25 Power Snatch (75/55) PERFORMANCE|(65/45) FITNESS
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5/19/2019 - WORKOUT 2

Score Type:: Not Scored

SUNDAY SWOLE SESH
3-4 SETS FOR THE PUMP

7 Full Curls
7 Full to Half Curls 
7 Half to Full Curls
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ATHLETE GOAL – Today’s workout is a long grind of high volume Power Snatches...think “Randy” type of weight (light!!!)

COACH FOCUS – Main focus today is coaching barbell cycling for the Power Snatch.

TOTAL TIME – 35:00 total time including workout and finisher.
Today’s workout should feel like the athlete is speeding up as the round goes on. It will be important for the athlete to establish a baseline pace on the run that will act as a recovery run in rounds 2 and 3. Look for the Sit-Ups to be broken into 2-3 sets to allow for a hard and fast effort on the Power Snatches, only to return to a recovery run and repeat. The loading on the barbell will be at a weight the athlete can cycle in 2-3 sets. As a coach, if we see athletes resorting to singles or doubles in the Power Snatch, it may be time to reduce the load for the athlete to keep them moving at the desired pace.
The finishers today will offer two options of a burn, a sleeve filling bicep “For the Pump” or shoulder burning “For Quality” accessory work. Both are to be done with light-moderate weight.

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