Snatch – Heavy Single
Pause Front Squats 95#/63#
Chest to Bar Pull-Ups
Post snatch load and total time.
Coaching Tips: Scale load and movement to match your current fitness level. When you are warming up for the snatch, don't do more than 5 reps for any warm-up set. A good warm-up rep scheme to follow is: 5-5-3-3-2 (adding weight each time), after that it is time to start your singles. As I said before, your hips only have so much pop, don't waste it on too many warm-up reps. For the workout, you need to pause at the bottom of the squat for 3 full seconds before rising, that will be considered Rx. Your chest must make contact with the bar below the clavicle to be considered Rx. You will do 10 Front Squats, 1 CTB Pull-Up, 9 Front Squats, 2 CTB Pull-Ups, etc… Until you finish with 1 Front Squat and 10 CTB Pull-Ups.
It is now the mid point of the year and the question needs to be asked. Are you where you are supposed to be with the goals you set for yourself at the start of the year? Are there adjustments to be made? Were the goals you set too ambitious? Or, are you right on track? Take an honest look at where you are for the year and plan out the remainder of the year to get to those goals you set. Need help putting together a plan? Get together with any CFEC coach and talk to them about mapping out the best way to achieve those goals. It is never too late to zero in on the most important thing in your life….your health. There is still enough time to get to where you need to be before the end of the year and decade.