Stretch day
Stretch 20 min
Tabata warmup
Strength
Bench press x5 sets x 5reps
Take bar off rack hold 5 sec then..
hold 5 sec on chest reapeat!
-Or -
Quarter final workout #1
3 rds for reps :
Work for 1 min at each movement.
Min 1 snatch 85/135
Min 2 rowing cal
Min 3 db box stepups 35/50’s
Min 4 Rest
Level 2
Snatch 95/65
Rowing cal
Db box stepups 35/25’s
Rest
Level 3
Snatch 45/35
Rowing cal
Db box stepups 20/15’s
Rest
INTENDED STIMULUS
100-250 reps or more.
Fight for one more rep in each minute; every rep makes a huge difference.
Aim for 10 or more reps of each exercise in each interval.
Snatch loading should allow for at least 5 touch-and-go reps at a time of you can.
Hold onto the dumbbells for the full minute.
If you are not signed for the Quarterfinals, choose movements that challenge your ability and allow you to get 10-20 reps per minute.