WOD Blog
 | Mon, Dec 28 2020 |  |
| Mon Dec 28 2020 | Mon Dec 28 2020 Box Squats | Mon Dec 28 2020 Snatch technique | From the Top |
Mon Dec 28 2020 Box Squats
(Weight)
Box Squat
7 Sets of 2
Set box to just below parallel.
Deadstop on box for 1s.
Stimulu
All percentages based on 1RM Back Squat:
Sets 1+2 - 60%
Sets 3+4 - 65%
Sets 5+6+7 - 70%
- Lighter loads does not necessarily mean less progress.
- Different approach today on our de-load week. The focus is speed.
- At loads where we can stand with *maximial acceleration*, the aim here to build explosiveness coming out of our squat.
- Take a `low bar` rack position (bar closer to mid-shoulder than neckline), and sit back to box. Find a near-vertical shin position as we sit to the box, which places the focus on the posterior.
- With a 1s pause, aggressively stand to extension by *squeezing* ourselves off the box (not rock).
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Mon Dec 28 2020 Snatch technique
(Weight)
Olympic Technique
5 Complexes:
1 Pausing Power Snatch
1 Pausing Overhead Squat
1 Pausing Squat Snatch
All pauses are for 1 second in each respective `catch` or `bottom` position:
Power Snatch - Pause at the quarter squat power catch.
Overhead Squat - Pause at the bottom of our squat.
Stimulus
All percentages based on 1RM Snatch:
Set 1 - 50% of 1RM Snatch
Set 2 - 55% of 1RM Snatch
Sets 3+4+5 - 60% of 1RM Snatch
- Placing the focus to our receiving position today.
- By forcing a pause, we have the chance to confirm the most challenging portion of the lift: the catch.
- We are essence `getting comfortable with an uncomfortable spot`.
- When we find excellence in this `slow` (hence a pause), we then build the foundation to do it `fast` (think heavy 1RM lifts).
Squat Snatch - Pause at the bottom of our catch.
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From the Top
(Time)
`From the Top`
1 Round:
30 Power Snatches
30 Overhead Squats
30 Squat Snatches
On the Minute - 4 TTB
Barbell - 115/85 75 / 55 lb
| Lisa M | 15:58 | 35# knee tucks |
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