Tuesday, September 13th 2016
SNATCH RETEST DAY!
Today is the day. The end of an epic cycle.
Keep the rep count high as you build up to hit your previous 1 RM. After that you probably have 3 good attempts before you start to get too fatigued. Below is a % outline if you want to follow it. Just a guideline as everyone is different… you do NOT have to follow it! But we often hear people don’t know how much to do as they build up so this is just a suggestion of how to use the time. Keep in mind we have a full 20 minutes for this so REST in between sets (especially the later ones). Take at LEAST a full minute in between the heavier lifts!
50% X 3
60% X 3
70% X 2
80% X 1
85% X 1
90% X 1
95% X 1
100-102% X 1
Then crush that PR!
STRENGTH
Take 20 minutes to Find a NEW 1 RM Squat Snatch
WOD
4 Min AMRAP
400 M Run
Max OHS
Rest 1 Min
Repeat
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coach’s Tip: Today is all about the Snatch, so if your shoulders feel toasty after the Strength portions, go SUPER LIGHT on the OHS! We want people to wrap this cycle feeling strong and not putting too much strain on their shoulders during the METCON.
A man, his barbell and a puddle of sweat. That’s how Paul K and pretty much everyone here at the Cove rolls!
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