Back Squat Waves
Set #1 - 4 Reps @ 75%
Set #2 - 2 Reps @ 81%
Set #3 - 4 Reps @ 75%
Set #4 - 2 Reps @ 85%
Set #5 - 4 Reps @ 75%
Set #6 - 2 Reps @ 89%
Rest 2:00 between sets.
Back Rack Reverse Lunge
2 Sets of 14 @ 43%
0:00-5:00 Pausing Snatch Balance
2 Pausing Snatch Balances
Pause for 2 seconds in the bottom of our squat. Looking to stay on the moderate side here with the aim being in the range of 55-65% of our 1RM Snatch. All repetitions taken from the rack.
0:00-10:00 Pausing High Hang Snatch
2 Pausing High Hang Squat Snatches
- 2s Pause in the Pockets (jumping position)
- 2s Pause in the Bottom (squat)
Aim is to build into the same area of where we left off with the Snatch Balance. In the area of 55-65% of our 1RM. Let this be a primer for our following part.
50 Double-Unders, 10 Squat Snatches
50 Double-Unders, 8 Squat Snatches
50 Double-Unders, 6 Squat Snatches
50 Double-Unders, 4 Squat Snatches
50 Double-Unders, 2 Squat Snatches
Single bar, climbing in load.
Rx Female loading: 105-125-145-155-165
Rx Male loading: 155-185-205-225-245
We are using a single bar today, changing weights as we go. This is on purpose. There are certain events where we will train with separate barbells (such as a speed ladder), but this has been seen in competition before (Regionals). Albeit a small one, it is a skill worth refining.
30 Squat Snatches in full, climbing in load through a 10-8-6-4-2 rep scheme.
Stimulus wise, let's first look at the final barbell. If it is 90% or above our 1RM Snatch, we want to modify our loadings to meet the workout's purpose. The stimulus behind today's ladder is a cross between a heavy, and a speed feel. We want these loads to be cycled aggressively. Not to the tune of touch and go for large sets, but we should not need to rest 60+ seconds between repetitions on the final two barbell weights. They are loads we need to set up on very well, but we feel confident moving them in a ladder.
To meet the aim, here is a recommendation on loadings:
10 Squat Snatches - 60%
8 Squat Snatches - 70%
6 Squat Snatches - 80%
4 Squat Snatches - 85%
2 Squat Snatches - 90%
Odd Objection COND
200 Meter Sandbag Run (50/35)
2 Rope Climbs (15')
Alternating Tabata (:20s/:10s) x 8: