Weightlifting Strength/Skill Development
Every 90 seconds for 10:30 (8 sets), work up to a Daily Max in the following complex:
1x Snatch
2x Snatch Balance
Variants: the snatch may be power, power + OHS, or squat, depending on athlete skill/goal.
Monostructural/Odd Object Conditioning:
From 0-9:00: Death by Shuttle Sprint*
1:00 Rest
From 10-17:00: For time: 100m Overhead Plate Lunge
Load: 45# plate for men, 35# plate for women.
Execution: Every “break” by bringing the plate down from overhead, complete 10 Russian Twists with Plate (R + L = 1). Recommend doing these in the grass, not on pavement.
After-Hour Accessory Exercise
Rotator cuff:
2 rounds of 30 seconds each:
External rotation, arm @ 0, R
External rotation, arm @ 0, L
External rotation, arm @ 90, R
External rotation, arm @ 90, L
Internal rotation, arm @ 0, R
Internal rotation, arm @ 0, L
Internal rotation, arm @ 90, R
Internal rotation, arm @ 90, L
