Monday 12-28-15
We’re doing a different spin on maxing out this time around. Today, we will find a snatch 1RM, Wednesday we will find out C&J 1RM, and Saturday we will have a recovery day to prep us to start a new cycle on Monday 1/4! If you’re going to miss a day this week, try to get in during an Open Gym time so you don’t miss out!
Warm-up: Thacker method for snatch
A. Snatch 1RM – you will have 25min. Below is a suggested rep scheme for warming up, though you do not have to adhere to it. If you hit a set every 2:00, you will have time to hit all of the sets below plus one or 2 extra at the end.
- 2 singles @50%
- 2 singles @55%
- 1@65%
- 1@70%
- 1@75%
- 1@80%
- 1@85%
- 1@90%
- 1@95%
- 1@100 or 100+%
- Extra set
- Extra set
B. Front squat – 3x max reps at 70% of 1RM (or heaviest set from last Monday 12/21)
C. 3 rounds: 20m (10 out, 10 back) waiter’s walk, 20m front rack walk, 20m farmer’s carry (AHAP), 25 Russian twists
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