Monday 02.11.2019

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Warm-up Drills
I. Jump Rope x 2:00
II. Dynamic Drills & Yoga Series
III. 2 Rounds of
5 x Hand Power Snatch (45/35lbs)
5 x Power Snatch (45/35lbs)
5 x Overhead Squat (45/35lbs)
5 x Snatch (full;45/35lbs)
IV. Mobility
**Additional warm-up musings found at end of post.

Impact/Focus: Snatch Single Rep Every :75
Complete the following 1 x Snatch workload every :75 for 10 rounds total (passes through the full squat).

Every :75 perform 1 x Snatch for 10 Rounds

Notes: Climb in weight as able.

Post scores to comments.

“Block Chained Intervals”
5 Rounds of (:30 max effort x :30 rest)
Snatch (full) @ 95/65lbs

Rest 1:00

6 Rounds of (:30 max effort x :30 rest)

Rest 1:00

7 Rounds of (:30 max effort x :30 rest)
Wallball (20/14lbs)

Notes: While the global intent of this conditioning format is the achievement of a maximum repetition volume there is powerful additional incentive on the athlete to also focus on sustaining a consistent work output for unbroken bouts of :30. Get some, freaks.

Post scores as total reps per movement to comments. Additional benefit for the athlete exists in noting the best and most sustained workloads achieved during training for each movement as well.

On scaling a warm-up.
Adapted for an athlete working through limitations and requisite additional preparation regarding shoulder functional mobility during the warm-up may appear as such;
5 x Each of PVC Kneeling Passthrough, Half Kneel Passthrough, Standing Passthrough w/ around the world drill
10 x PVC Muscle Snatch
5 x Power Snatch
5 x Overhead Squat
10 x Overhead Snatch Grip Barbell walking lunges (5 left, 5 right)

**Snatch movements and walking lunges would be either PVC or a barbell. This is just one way we can attain safe, functional athlete movement in the full snatch movement and thus facilitate its learning provided the athlete brings an active and adaptable mindset to their training experience.

Samy Daghir

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