Workout of the Day
STRENGTH
6-8 Sets
1 Hang Power Snatch + 1 Power Snatch
Notes
After a snatch grip deadlift, the first rep comes from just above the knee. Reset to the floor for the power snatch, taking a few seconds between the reps to get organized.
Work with a load that gives you some feedback while allowing you to improve technique. You can build across the sets, but if things get weird, don’t be afraid to come back to a lighter weight!
METCON
For Time:
50/40 Cal Assault Bike
-into-
4 Rounds:
16 Alternating DB Snatches (50/35lb)
12 Kipping Toes to Bar OR 16 AbMat Sit-Ups
Notes
Target < 10 min
Bike: Aim to finish this in 4 minutes or less. If holding an 10 cal/minute average is unsustainable, scale back to 32 calories total.
DB: Pick a weight you can complete 16+ reps unbroken when fresh.
Core movement is athlete’s choice today, depending on how you’re feeling from the week. If electing for TTB, scale to a rep count you can do in 1-2 sets throughout.
Work at a tough effort on the bike, but one that sets you up to work hard through the couplet. Ideally these movements are cycled unbroken.
Experienced athletes need to be aggressive in the speed of the movements as well as quick in transition to get your best time. Many of us will do best by being calm and steady through the first two rounds and then aiming to pick up the pace toward the end.
Programming Template: Week 4/8
CFSBK Coaching Alumni Lil JB made a surprise drop in Saturday morning! Guess what she smoked the workout
Tuesday 8/11 Coven Sound Bath Returns
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