Elite Competition Class

“Silverback” Week 8:
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Five parts to our Saturday:
1. Power Snatches from low blocks (~12:00)
2. Power Snatch, building to a heavy (~5:00)
3. Conditioning: “Bike Drop” (~40:00)
4. Run Conditioning (~20:00)
4. Gymnastic Skill (~20:00)

Rough total training time: 1.75 – 2 hours

Block Power Snatch

On the Minute x 8:
2 Block Power Snatches (Knee Level)

Sets 1-2: 56%
Sets 3-4: 60%
Sets 5-6: 64%
Sets 7-8: 68%

STIMULUS

• Completing 2 power snatches from the blocks on the minute
• Click Here For Demo Video
• The blocks should be set so the bar rests at knee level
• Reset on the blocks after each set – do not complete these ‘touch and go’ style
• If you don’t have blocks, complete these as hang power snatches or stack plates to create makeshift blocks
• These percentages are based off your 1RM Power Snatch
• After your last set, take 5 minutes to build to a Moderately Heavy Power Snatch (enter score is next section)

MOVEMENT PREP

Take 5-6 Sets to Build to Opening 56%

Power Snatch

In a 5-Minute Window:
Build to a Moderately Heavy Power Snatch

STIMULUS

• With a short 5 minutes to build, we can look to take somewhere around 5 attempts at a moderately heavy single power snatch
• Build in load with each set, but the aim here is to keep the weights moderate and form excellent

“Bike Drop” (Team)

Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Erg Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)
75/50 Calorie Erg Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)
75/50 Calorie Erg Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)
75/50 Calorie Erg Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)
75/50 Calorie Erg Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)

Kilos:
1st Bar: 34/25
2nd Bar: 43/29
3rd Bar: 52/38
4th Bar: 61/43
5th Bar: 70/48

STIMULUS

• One athlete works at a time in this team of 3 workout, splitting reps however you see fit
• The barbell weights increase with each round as the reps decrease
• These two movements are ideally completed at the same weight, unless there is a huge difference in capacity
• Use one barbell and change the weights as you go, but it is ok to use multiple barbells if teammates are using different weights
• We’ll likely choose our barbell weight based off the Power Snatch
• Use the following guidelines when choosing weights
• First 2 Bars: Can complete at least 7-15 reps during the workout
• Next 2 Bars: Can complete at least 3-7 reps during the workout
• Last Bar: Can complete at least 1-3 reps during the workout
• Complete as much work as you can before the 30 minute cap
• If you hit the cap, put 30:00 as the score and note total completed reps in the notes
• Mixed teams will complete the following bike calories:
• 2 Girls, 1 Guy: 60
• 2 Guys, 1 Girl: 65

STRATEGY

Bike

• The goal on the bike, and in the workout in general, is to move fast and switch out before you start to slow down or grind through reps
• Consider the following break-up strategy for the bike each round:
• 2 Sets Each (Guys): 15-15-15 + 10-10-10
• 3 Sets Each (Guys): 10-10-10 + 8-8-8 + 7-7-7
• 2 Sets Each (Girls): 9-9-9 + 8-8-7
• 3 Sets Each (Girls): 7-7-7 + 6-6-6 + 4-4-3

Snatches

• With the snatches coming down the ground each rep, we can afford to hold on for smaller sets when compared to the thrusters
• Unlike the bike, that counts reps for you, tell your teammates where you are in the set after completing your reps on the barbell
• Consider completing the below rep ranges at each barbell before switching off to your partner:
• 1st Bar: 7-15 Reps
• 2nd Bar: 7-10 Reps
• 3rd Bar: 5-7 Reps
• 4th Bar: 1-5 Reps
• 5th Bar: 1-3 Reps

Thrusters

• Since the barbell stays on the shoulders in the thruster, let’s aim to hold on for slightly larger sets than the snatches if possible due to the longer transition
• Consider completing the below rep ranges at each barbell before switching off to your partner:
• 1st Bar: 10-15 Reps
• 2nd Bar: 10-12 Reps
• 3rd Bar: 7-10 Reps
• 4th Bar: 5-7 Reps
• 5th Bar: 3-5 Reps

SUBSTITUTIONS

Bike Erg

• Equal Calorie Row, Assault Bike, or Echo Bike

Schwinn Bike

• 100/75 Calories

MOVEMENT PREP

Build to Final Barbell Weights

*Complete at least 2-3 reps at each load