THURSDAY 14-08-14

THURSDAY 14-08-14
14-08-2014 Imtiaz

HAPPY BIRTHDAY TO DAVE MITCHELL!

WORKOUT

It’s a max effort day for the overhead squat. The goal is to quickly build to the heaviest weight you can manage for two reps. If you can do more reps, or another set at that load, it’s not your 2RM. Max effort days are a test of your maximum ability in the chosen task for that day; you should be testing the boundaries of your previous abilities.

On the second component, Level 1 athletes are moving from hang while L2 and L3 athletes move from the ground. We do this to all new athletes to teach them that the power comes from the hips, because mi-hang is your point of explosion, and because navigating the knees on the first pull adds too much technicality for those new to the movement.

You only have two power snatches at the start of every minute. Low volume + lots of rest between sets = heavy load. But remember, only as heavy as your form will permit for the ENTIRE 15 rounds. The ‘EMOM’ is used to elicit more of a metabolic conditioning effect than if you just had to do 15 sets of 3 power snatches. We’re targeting the ATP/CP and glycolytic energy systems, both of which rely more on CHO for fuel. But, the aerobic system that predominantly uses fat for fuel works to recover the ATP/CP and glycolytic energy systems between efforts.

This is CrossFit, remember. Strength means jack shit if you don’t have work capacity.

LEVEL 1

A.
OHS
Establish a 2RM

B.
EMOM 15:
2 hang power snatch (AHAFP, across)

LEVEL 2 & 3

A.
OHS
Establish a 2RM

B.
EMOM 15:
2 power snatch (AHAFP, progressive)

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