16.09.14

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#TB to that time we did some stuff at night…

Week 7: 16.09.14

Outlaw Snatch Proficiency Test

A. EMOM x 5: 2 Snatch @ 70%
B. AMRAP 2: Snatch @ 70%

Coach’s Notes: For the first 5 minutes, you will perform 2 reps, EMOM. When the clock hits “5”, you will begin a 2 minute AMRAP. When the clock hits “7”, the test is complete. Normally, the OSPT is performed at 80%. For our purposes during this Macro, the first 1/2 of our training will be dedicated to performing perfectly at or below 80%. I want to see what this test looks like at 70%. A good score at 80% is 20 total reps (10/10 during the EMOM, and 10 reps in the 2-minute AMRAP). I am looking for 20+ reps from my more experienced athletes. 

C. The Beep Test

Coach’s Notes: One of my preferred tests. You will need to download and use a Beep Test App to perform the test. Best practice: plug your iPhone into your sound system to hear the beeps. ProTip: put your phone on airplane mode so that incoming calls and test do not interrupt the test. 

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