1.2.17 Tuesday “What we think, we become.”

1. Snatch

On the 15:00 – 2 Reps @ 65% of 1RM
On the 16:00 – 2 Reps @ 70% of 1RM
On the 17.00 – 1 Rep @ 75% of 1RM
On the 18:00 – 2 Reps @ 70% of 1RM
On the 19:00 – 2 Reps @ 75% of 1RM
On the 20:00 – 1 Rep @ 80% of 1RM
On the 21:00 – Rest
On the 22:00 – 1 Rep @ 83% of 1RM
On the 23:00 – 1 Rep @ 87% of 1RM
On the 24:00 – 1 Rep @ 90% of 1RM

2. Ascending Ladder for 9:00:
3 Power Snatches (75/55)
3 Wallballs (20/14) – Females to a 9′ Target
6 Power Snatches (75/55)
6 Wallballs (20/14) – Females to a 9′ Target
9 Power Snatches (75/55)
9 Wallballs (20/14) – Females to a 9′ Target
… Continue to add (3) repetitions to each movement until the 9:00 cap is reached.
Post total repetitions below.

For reference, here is a chart depicting round counts:

If you completed the round of 12’s – 60 Repetitions Total
If you completed the round of 15’s – 90 Repetitions Total
If you completed the round of 18’s – 126 Repetitions Total
If you completed the round of 21’s – 168 Repetitions Total
If you completed the round of 24’s – 216 Repetitions Total

A methodical pace from the onset.
We recognize that the 3’s, the 6’s, and even the 9’s in an ascending ladder can be deceiving. It’s a small amount of repetitions (in comparison to when we make it to the 12’s and 15’s), and the temptation is to move aggressively through these first few sets. Our focus from the onset is of methodical consistency for 9 minutes of work.
Technique wise – this will become grip intensive and fatiguing on the shoulders. Big focus point on the snatch performance wise will be an aggressive lockout, or punch out, to finish each repetition. Especially with a lighter barbell, our bodies may be tempted to muscle the weight overhead. But in accordance with the above mindset, this is a nine minute effort that we want to prepare for. Efficient movement – standing the weight to finish the rep as opposed to pressing with the shoulders will preserve our stamina in those late minutes where we need it the most.
Pacing wise – Manage your sets early on. It is easy to allow yourself to hang on for the 9 power snatches straight. Whether this is the correct move for you or not is individually based, with the focus being, we want to game plan for minutes 4:00 – 8:00. It is here where athletes will slow dramatically.
As an example, here is a rough guideline for an athlete who can power snatch the barbell ~25-30 times unbroken, and is comfortable with sets of 15’s on the wallballs during workouts.
Round of 3’s Snatch – Unbroken WB’s – Unbroken
Round of 6’s Snatch – Unbroken WB’s – Unbroken
Round of 9’s Snatch – 5-4 WB’s – Unbroken
Round of 12’s Snatch – 5-4-3 WB’s – Unbroken
Round of 15’s Snatch – 5-4-3-3 WB’s – 8-7
With the above example even though this athlete can hang onto the bar (they have 25-30 unbroken snatches and 15’s are comfortable in workouts), it would result in big breaks between sets. What’s more important is the methodical, always moving pace. Focus on rest periods no more than 15 seconds. Those athletes who can hold the pace they open up with throughout the workout (especially in the heart of the workout, minutes 4:00-8:00) will maximize their score.