Work As Heavy As Possible. The goal is to complete the recommended workout as heavily as possible (AHAP). Depending on the instructions for the workout, an athlete may either be allowed to pick up a single weight for the workout or may work up to a heavy weight during the workout.
Scaling:
Experienced lifters should try for a PR in the later sets. If you are not comfortable performing heavy power snatches, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
Beginner Option:
Hang power snatch 3-3-3-2-2-1-1-1 reps
Scaling:
Refer to your workout notes from 2 weeks ago. Watch “Warming Up With SLIPS.” Experienced athletes should attempt to deadlift as heavy as possible for each set, while newer athletes should focus on mechanics.
Scaling:
Watch “Warming Up With SLIPS.” For this heavy day, experienced athletes should attempt to deadlift as heavy as possible for each set, while newer athletes should focus on mechanics.
Scaling:
Most athletes can attempt the power cleans as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.
Scaling:
Newer athletes may benefit from practicing progressions to understand the timing of the movement. For more instruction, review “The Power of Progression, Part 1: Push Jerk.” Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Scaling:
Experienced athletes should work up to a moderately heavy single before starting the working sets and increase the weight for each set. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable, potentially adding reps for more practice.
Beginner Option:
Hang squat snatch 3-3-3-3-3-3 reps
Scaling:
Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.
Scaling:
Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.
Scaling:
Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.