DATE

2022/08/08 MONTAG Lessonplan

7 sets for load:
1 squat snatch

TIMECAP: 22:00

INTENDED STIMULUS
Practice technique and develop capacity in this technical lift as we work towards our monthly focus.
Heavy load relative to athlete’s capacity. 70%+ of athlete’s best.
Increasing load across as many sets as possible.
Perform one set every 3:00.

DYNAMIC WARM-UP | 6:00
3 sets:
:20 up-downs
– Rest :10
:20 air squats
– Rest :10
:20 SOTS press
– Rest :10

SNATCH PROGRESSION AND REVIEW | 8:00
Deadlift
Deadlift to mid-thigh
Deadlift and shrug
Muscle snatch
Overhead squat
Hang squat snatch
Snatch

PRE-WORKOUT SKILL WORK | 8:00
For load:
5 sets:
5 snatch deadlift

LOADING UP | 5:00
3-4 sets:
1 squat snatch

STRETCHING | 5:00
1 set:
1:00 banded shoulder stretch/side
1:00 pigeon pose/side