Thursday, June 28, 2012

friday 6.29.2012

Any takers for a SaiyanTrainer Sunday meeting this weekend? I'd like to just cover a few basic movements and establish an official SaiyanTrainer warm-up progression. Let me know in the comments below!

  1. BS:
    10@60%
    8@65%
    6@70%
    4@75%

    *I don't think I've mentioned this, but these should be high-bar back squats, not low-bar. We're focusing on Oly lifts this cycle, so every squat you do should be as upright as possible. Lube up those hips and punish yourself with perfect form and a narrow (ish) stance!
  2. 3 position snatch (floor, knee, thigh):
    2x1@65%
    3x1@70%
  3. a) Snatch pull:
    4x7@90%(1RM snatch)

    b) Snatch push press:
    3x5@70%
    2x5@75%
  4. 3RFT:
    15 burpees
    20 KBS, 70/53
  5. Class WOD:
    800m run
    30 power snatch, 115/85
    800m run
Posted by at 8:20 PM

3 comments:

  1. AnonymousJune 29, 2012 at 11:18 AM

    I won't be able to make it in this Sunday. But I'll be up for it once in a while, depending on how crushed I am.
    -Jamin

    ReplyDelete
  2. MattJune 29, 2012 at 3:00 PM

    For the BS percentages, are we supposed to base those off of our 1RM or off the Hatch Cycle spreadsheet?

    ReplyDelete
  3. SaiyanTrainerJune 29, 2012 at 3:11 PM

    Matt,
    I was told we should use 95% of our 1rm for the hatch cycle. After some debate and a vigorous Internet search, Jamin and I opted to use 100% of our 1RM for the hatch spreadsheet.

    So to answer your question, use whichever weight you've put into your spreadsheet. Sorry for the confusion.

    ReplyDelete

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