Wednesday 5.10.2023

*Coach’s Notes: “Run Fast Lift Heavy” — Compare to 8.17.2022

We’ve talked before about lifting under fatigue, but here we are again, making a goal of hitting the heaviest Snatches we possible can WHILE we are tired from some 200 Meter Run intervals.

Once again, this can be a valuable ability for anyone that might find themselves having to perform complex tasks in high pressure situations, but it’s also a generally effective way to force us to be efficient, not “over-think” the lift, and reward us for using as little wasted energy as possible in every phase of movement.

We should note, of course, that this type of training is not ideal for everyone, and the “FITNESS” option will offer a more balanced approach to building strength and capacity.

Have fun!

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 10 reps @ 21X0
Station 2 – Single Leg Dumbbell Glute Bridge x 12 reps each leg
Station 3 – Filly Carry x 30 seconds each side
Station 4 – Half Kneeling Band Pull Aparts x 12 reps each side

B. Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 — 8-10 Kettlebell Gorilla Rows (Left + Right = 1)
Minute 2 — 4-6 Goblet Russian Step Ups each Leg (hold 1 of your KBs here)
Minute 3 — 40 Second Row/Bike/Ski
Minute 4 — 30 Second Hollow Hold

“PERFORMANCE”

A. Take 15-20 minutes to build to today's 1-RM Snatch

B. Every minute, on the minute, for 16 minutes (8 sets), for max load:
Minute 1 — 200 Meter Run
Minute 2 — Snatch or Power Snatch x 2 reps*

*This workout will have two scores: your total running time, and your total weight lifted on the Snatches. For the Snatches, your goal is to lift the heaviest loads possible across all 8 sets. Score each set as total weight lifted (ex. 200 lbs x 2 reps = 400 lbs for the set). For the run, note your times for each set. If you go over the 60-second mark, that’s OK — you’ll just be cutting into your time for the Snatches (and resting).

“ENDURANCE (AKA SWEAT SESH)”

20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets