Wednesday 12/30

Power Snatch

Lift - Snatch Grip Deadlift: 8-6-4-2-4-6-8 (do a set of 8, add weight, do a set of 6, add weight, do a set of 4 etc. When going back up in reps, take weight off).  This is the same as a regular deadlift except you use the wider snatch grip.


1 Round = 1 minute of max reps power snatch @ 95lbs followed by 1 minute rest.
Complete 10 rounds score is total number of reps.  Scale weight up or down as necessary but this should be a fairly high rep exercise.

3+ Hours after
10X Repeats 5X rest @ 1.5 gasser (150M)
What is a 1.5 gasser?  Go to the side line of a rugby/football/soccer field, run to the other side, then run back to where you started and then run back again to the opposite side i.e. run the width of the field 3 times.

What are 10X repeats?  You run the distance 10 times.

What does 5X rest mean?  It means your rest period between runs is 5 times the amount of time it took you to run the distance.  If it takes you 17 sec. to run a 1.5 gasser, you would then rest 1min 25sec before you ran the next one.