Well done to all the top finishing individuals from the weekend. What a weekend it was. Some amazing performances and great atmosphere. Next year we want to take a big crew along and hopefully some individuals and a team
1.Snatch 2/1/1 > 2×2 (85%,90%,95%)
2.BN Jerk 2/1/1 > 2×2 (%’S AS ABOVE)
3.Snatch pull 3×3 @ 110%
> 2×2 requires you to perform two drop down sets of 2 reps. The load should be 5-10kg lighter than your initial set at 80-85%
*Keep in mind that these percentages are a guideline. For many starting at 80% is encouraged. As for the increases many will find going from 85%>87.5%>90% more beneficial. Remember the actual load is irrelevant. Form and bar speed are much more important as is making 100% of your lifts
*Comp squad, for your working sets perform each set on the minute every minute. For the drop down sets rest just 30 seconds between sets.
30 snatch 60/40kg
*Scale load as needed
“Isabel” will be the second benchmark leader board workout to be posted. Remember you must have a judge and the load must be as prescribed to go up on the board.