If today is ACTIVE RECOVERY (because you came Monday and Tuesday and are coming Thursday, Friday, and possibly Saturday), your objective is to get your blood flowing, work on snatch technique, and leave the gym feeling better than when you came in (and not more wiped out). Avoid stress that disrupts or destroys recovery. If Thursday is your recovery day, feel free to go heavier in Part (C) and all out efforts in Part (D).
(A) Snatch Deadlift 5x2 @ 60% of Snatch 1RM (1 rep max)
(B) Complex: Snatch High Pull + Power Snatch
- 2x1 @ 50% of 1RM
- 2x1 @ 60%
- 2x1 @ 70%
- 3x1 @ 65% of 1RM
- 2x1 @ 75%
- 1x1 @ 80% ... That's only 6 reps total. Make each attempt count. Focus on what you're doing. If you have a smart phone, have your teammates/classmates record your attempts. Lastly: Do not add more reps. You can go heavier if Thursday is your rest day.
(D) 5x 250m Row as follows:
- Casual pace first 170m
- Accelerate from 170-200m
- Full sprint from 200m to 250m
- Rest 1-2 minutes then repeat