2024-10-18

• This is the first week of our 10 rep sets, week 1 is not meant to be something we reach failure on or a true max weight 10 rep set. This week should set the bar for testing your 10 rep next week.
• Athletes are completing one attempt at their 10 rep set.
• Barbell should come from a rack.
• Hips and knees should reach full extension at the top of each rep and hips should pass below the knees in the bottom.
• Somewhere around 60%-70% of your 1RM is a decent estimate of where you MIGHT end up today, but NOT a rule.
• If we work up to a weight in warm up sets that forces our form to get questionable, we should back off a little bit and complete our 10 rep set at a lighter weight.
• Score: Heaviest set of 10

• Know that the first 4-6 reps will probably feel pretty good, once we pass the 7 rep mark is about where the reps may start to get a little slower. Aim for intentional and smart reps when we get to this point.

BACK SQUAT

• Box Squat
• Front Squat

:60 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
:30 Empty Barbell Bottom of Back Squat Hold
8 Empty Barbell Back Squats

5 Back Squats @ A Light Weight

5 Back Squats @ A Moderate Weight

Build to Working Weight

• The overall goal today is complete 75 Power Snatches, the barbell is light and should allow for 12-13 reps each round. At 0:00 and every 2:00 you will "buy in" with 20 box jumps, which should only take a minute or less to allow you to have 1:00 for power snatches.
• Box Jump: 1:00 of work each round. Stand to lockout at the top of each rep.
• Power Snatches: 1:00 to complete snatches, 12-13 reps each round.
• Score: Time to complete 75 power snatches. If time capped, add 1s for every rep incomplete.

• With a 12 minute cap, you have 6 rounds to complete the 75 reps. You have to complete at least 12.5 reps each round to finish. Be sure to choose a load that allows you to hit the stimulus.

BOX JUMP

• Reduce Reps
• Reduce Box Height
• Box Step-Ups
• 30 Squat Jumps
• Reverse Lunges

POWER SNATCH

• Reduce Loading
• Hang Power Snatches
• Dumbbell Power Snatches
• Kettlebell Swings

2 Rounds:
4 Box Jumps
2 Power Snatches