Workout of the Day
STRENGTH
Every 2 Min x 4 Sets
1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat
@ 50-70%
Every 2 min x 4 Sets
2-3 Snatches
@ 70-80%
Notes
First 4 sets: Crisp and powerful. Work on midfoot balance and barbell acceleration on the snatch, practice timing and footwork in the snatch balance, and build confidence and stability in the overhead squat. Use loads that allow for as many of these points as consistently as possible.
Second 4 sets: Athletes can choose if they want to power snatch or receive in a full squat. Build as technique allows. After each rep, take 5-10 seconds to reset from the floor.
The percentage recommendations are based off of a 1 rep max for experienced lifters. If you don’t know your 1RM, simply start at light weights and go by feel through the 8 total sets of work.
STRENGTH
Back Squat
3×3
1xAMRAP @ 75-80% of heaviest 3 today
Notes
Perform 3-4 warm-up sets, then work up through three progressive sets working towards a heavy triple, though not a max. Leave 1 rep in reserve. Afterwards, take 75-80% of your best set from today and do a max effort set, keeping 0-1 reps in reserve.
(Group Class Programming WK2/8 )
Sometimes, this is just what you need.
🔮 Coven Rescheduled 🔮
Hey ya’ll, the COVEN we planned for this evening needs to be rescheduled. It will be on 1/20 now.
🏺Sign up to do Pottery at the Art Show! 🏺
We have a new interactive experience at this year’s Art Show. Cauvery who recently opened Hey Clay pottery studio will have a pottery demo for members. Sign up on the sheet below:
Leave a Reply