WEEK 8 – Day 38, Wednesday – 3rd March 2021

Week 8 – Day 38

Warmup: 
Run 100m Acceleration 
rest walk 75sec x 5 sets 
*Acceleration means you start slow and by the end of 100m you are running at a high cadence 
*Still be cautious on these Sprints. NOT 100% just get moving. 
+ 
Mobility Focus 
Hamstring Pails/Rails x 2mins/side
https://youtu.be/OxNce5vI8gc

A) Deficit Snatch Deadlift

2020; 2,2,2,2; rest 2mins 
*pull from 2″ plates
https://youtu.be/nwPFnc7C3WA

B) Snatch Complex

1 Snatch Lift Off (pause 2sec at knee) 
1 Snatch High Pull (slow 3sec pull to knees before speed) 
1 Power Snatch 
rest 2mins x 5 sets (work between 65-75% of 1RM Power Snatch)
https://youtu.be/tVB5kF-B18w High pull
https://youtu.be/6bQ-a16HS3c Power snatch
https://youtu.be/8fmCc9nqZLc Snatch lift off

C1) Weighted Pistol

30X1; 3-5/leg; rest 60sec x 3 sets 
*moving to the floor this week!
https://youtu.be/9KvRhy1RbKI

C2) Banded DB Cross Body RDL

30X0; 4-6/arm; rest 60sec x 3 sets
https://youtu.be/RF6hxmL6S7A

D) Every 7mins x 3-4 sets – Consistent Pacing

30 Wtd Double Unders 
9 Double Kettlebell Snatch 53/35 
15 Anchored Sit Ups (hands behind head) 
12 Barbell Deadlifts 135/95 
15 Anchored Sit Ups (hands behind head) 
15 GHD Hip Extensions 25/15 
30 Wtd Double Unders

*Scale loads back as needed. Aim to be completing these sets in the 4:00-5:00 range or faster. Consistency in split times is the goal 
*Continue to use the set range like you did in previous week