Andi
Workout Details
For Time:
↳ 65/45 lbs (29/20 kg)
↳ 65/45 lbs (29/20 kg)
↳ 65/45 lbs (29/20 kg)
↳ 65/45 lbs (29/20 kg)
Coaching Tips
Strategy
- 1Consider breaking the 100 reps into smaller sets (e.g., 10 sets of 10) to maintain form and control.
- 2Focus on breathing and pacing throughout the workout to avoid fatigue early on.
- 3Transition efficiently between movements to minimize downtime.
- 4Monitor your grip and form closely, especially during the high-pulls and overhead movements to prevent injury.
Safety Considerations
Technical Focus
Ensure proper form to avoid back strain, particularly on the snatch and deadlift.
Recommended Warm-Up
General Warm-Up:
- Rowing or Assault Bike - 2 min(Keep it easy; focus on getting your heart rate up.)
Mobility:
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 10 Bodyweight Squats(Work on full range of motion.)
- 3-5 per side Hip Flexor Stretch
Activation:
2 rounds- 5 Hang Power Snatch (empty barbell)(Focus on technique.)
- 5 Push Press (empty barbell)(Emphasize shoulder engagement.)
- 5 Sumo Deadlift High-Pull (empty barbell)(Maintain good posture.)
- 5 Front Squat (empty barbell)(Ensure elbows are up.)
Scaling Options
Intermediate
Reduce load by ~20%.
- 1
hang power snatches
Reduce weight for Hang Power Snatches.
Weight: 52/36 lbs (24/16 kg)
- 2
push press
Reduce weight for Push Press.
Weight: 52/36 lbs (24/16 kg)
- 3
sumo deadlift high pulls
Reduce weight for Sumo Deadlift High-Pull.
Weight: 52/36 lbs (24/16 kg)
- 4
front squats
Reduce weight for Front Squats.
Weight: 52/36 lbs (24/16 kg)
Scaled
Reduce load by ~40%.
- 1
hang power snatches
Use a lighter bar.
Weight: 39/27 lbs (18/12 kg)
- 2
push press
Use a lighter bar.
Weight: 39/27 lbs (18/12 kg)
- 3
sumo deadlift high pulls
Use a lighter bar.
Weight: 39/27 lbs (18/12 kg)
- 4
front squats
Use a lighter bar.
Weight: 39/27 lbs (18/12 kg)