This a power session designed to generate maximum force for a fatigued athlete moving in an odd position.
The design of this workout is to prep an athlete for mid competition scenario where a burst of power is required to lift a heavy object (stones, tires, logs) after coming in from a trail run. After the main task in performed we are going right back out on a run as recovery.
This is a workout designed to mimic obstacle course racing. The main lift is the snatch but we want to go in pre fatigued and test the athletes ability to control their muscular and nervous system while in this state. We begin by mimicking a barbed wire crawl but we're going in sideways since the terrain is always rough and contorting our body ion a low position is a skill required to do this well. We then re- fatigue the legs with a Bulgarian Squat to high knee just before going into our main "obstacle" - the hang snatch. This is designed to mimic flipping a tire or throwing a stone over a wall. Once this lift is completed we hit the treadmill for 45 seconds as our recover- on - the go in the lab.
| Set | Reps | Weight | Rest |
|---|---|---|---|
| 1 | 10 each direction | Body Weight lbs | none (h:m:s) |
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 6 reps each leg | 10 RPE | Fast | 10 seconds (h:m:s) |