KALENDERWOCHE 31 | 01.08. - 06.08.2022
THE SNATCH AND AMANDA BENCHMARK
In August, we focus on the snatch in preparation for the benchmark workout Amanda that shows up at the end of the month.
Squat snatches (95/135 lb)
Each week we focus on different versions and components of the snatch.
Week 1: Overhead squats, dumbbell split snatches, pulling strength
Week 2: Heavy snatches, power snatches + overhead squats
Week 3: Moderate weight snatches, pulling strength
Week 4: Increasing squat snatch loads
Remember that this month isn’t about overexposing athletes to the snatch. Instead, we want to practice it more frequently and practice movements that build capacity in the snatch — for example, the overhead squat.
WOD: Push Ups & BJO
SKILL: Box Jump for height
WOD: Ring Rows & OHS
SKILL: Power Snatch + OHS
GYM: Core Strength for Gymnastics
WOD: Deadlifts and DU
STRENGTH: Daily 3RM Deadlift
LIFT: Coach Nicole teaches the SNATCH
WOD: Wall Balls and MB Pull Ups
STRENGTH: Weighted Sit Ups
09:00 HERO WOD