Workout of the Day

Fitness

A. Take 20 minutes to Establish a 1-RM Snatch

B. Back Squat
*Set 1 – 5 @ 50%
*Set 2 – 5 @ 60-65%
*Set 3 – 3 @ 70-75%
*Set 4 – 1 @ 80-85%
*Set 5 – 1 @ 90-95%
*Sets 5-8 – Establish a 1-RM for today

 

Competition

A. Five sets of:
Front Squat x 1 rep
Rest as needed
*In five sets or fewer, build by feel to a “”heavy”" front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B. Take 15-20 minutes to build to today’s 1-RM Snatch

C. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D. Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%

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