Workout of the Day
STRENGTH
6-8 Sets
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Notes
After 2-3 lighter warm-up sets, perform the following complex every 2-3 minutes for a total of 6-8 work sets. You may build in weight or choose one weight to work across. Aim for consistent, crisp reps.
Use a controlled tempo with the overhead squat to the best depth your mobility and stability allow.
STRENGTH
Back Squat
4-3-2-4
Notes
Your legs will be quite warm from lifting already! Perform 2-3 quick, low volume warm up sets to get to a challenging set of 4. Continue adding load on the set of 3 and again for a heavy double. Then, aim to go heavier on your final set of 4 reps than you did on the first.
Each set should be challenging today, at least RPE 8. Use your previous weeks of training as well as how you feel today to guide your loading for a productive session.
(Group Class Programming WK4/8 )
Our general manager Charlie adding to her CFSBK art show tattoos with Jim Gentry
Snatch Turnover Drills we’ll be seeing today
Here are some of movements to work on today with a focus on turnover speed and confidence.