161123 ~ Snatch Sandwich

Complexes are the name of the game in our current Weightlifting cycle.  

A complex is a series of exercises done in succession, wherein all reps of a prescribed exercise are completed before moving onto the next without ever putting the implement down, which in most cases is a barbell.

Complexes are a great way to capture certain qualities of the movement you are trying to develop. The goal is usually to drill a feeling so you can transfer that over to the main lift in question.

Just some background reasoning four our crazy programming.....it doesn't have to be COMPLEX :)

Strength:

Snatch Sandwich”

Every 90s x 12 min

Snatch + 2 Snatch Balance + 2 OHS + Snatch

 Start at 50% of Full Snatch. Increase weight every round until you have reached a max. If you max out before 10 min is out…continue at 85-90% of your max lift.

Conditioning:

Complete For time:

10 Squat Cleans (155/115#)

50 Ab-Mat Situps

8 Squat Cleans

40 AbMat Situps

6 Squat Cleans

30 AB Mat Situps

4 Squat Cleans

20 AB Mat Situps

2 Squat Cleans

 10 AB Mat Situps

Cash Out:

12 min Goat Practice

1 comment (Add your own)

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