Every once in a while, you sleep in.
That’s it. End of story.
It’s what you do after that, that matters. I am grateful to have people who are such amazing athletes and also such great friends. Every once in a while, Coach needs a coach.
Thank you Dru and Max.
Week 12 Training: 13.09.24
A. 5×1: Snatch Triple – Work up to a Heavy Triple – E3M
Notes: This is a snatch triple, not a 3-RM Max Snatch, nor is it a 3-RM Touch-and-Go Snatch. This is a snatch triple. You will snatch three back to back, aka: “consecutive” times. You will drop the bar after each snatch and reset immediately for the next snatch. A couple of seconds is fine. 20-30 seconds between snatches is not fine.
B1. 3×2: 1 Snatch Pull + 1 Hang Snatch Pull – AHAP – E90S
B2. 3×2: 2 Snatch Push Press + 1 OHS – AHAP – E90S
Notes: For B1: Use lifting straps. This is a snatch pull, then a hang snatch pull, then a snatch pull, then another hang snatch pull. B2: 2 SnPP, 1 OHS, 2 SnPP, 1 OHS.
C. For time:
-10 Strict Pull-ups
-10 KBS @ 32/24
-10 Toes to Bar
-8 Ring Rows (Feet propped up on box; shoulders even with feet)
-8 KBS @ 32/24
-8 Toes to Bar
-6 C2B Pull-ups
-6 KBS @ 32/24
-6 Toes to Bar
D. 10 min NFT: Prowler Push @ 65/45
Notes: The Prowler Push should be done on high handles. This piece is not for time and should be done at a conversation pace. 65 and 45 is the “added” weight. It should be fairly easy. Judge the difficulty based on the friction, not necessarily the weight on your particular sled or prowler.