Warm-up Drills
I. Jump Rope x 3:00
II. 2 Rounds of
5 x Power Snatch
10 x Reverse Lunges in Place (5L+5R)
10 x Hollow Rocks
III. Dynamic Drills
IV. Mobility & Yoga Poses
Notes: Special Emphasis on Overhead Mobility ie Anterior Shoulder, Compartment, and Pec Minor. Mash Tri’s.
Impact/Focus: Power Snatch Technique Emphasis
Every :75 for 7 rounds complete the following, climbing from a light weight to a moderate to heavy set by the final round as determined by movement proficiency. We will be refreshing points of performance and technique during early sets; too heavy today is form breakdown. Touch and go if able, dump and reset as needed.
Power Snatch x 3 / 2-2-2 / 1-1-1 reps (climb weight)
Notes:
- Climb weight from a light weight (50-60%) to a moderate to heavy set by the final round.
- Refresh points of performance and technique during early sets.
- Touch and go if able, dump and reset as needed.
Post scores to comments.
“Arbiter”
Picking your interval of choice (1:00, :90, 2:00 or 3:00), complete one (1) round per interval of the following for 18:00 total:
10 x Air Squats
10 x Push-ups
15 x GHD Sit-ups/Abmat sit-ups
30 x Double-unders
Notes:
- Scale rep load to 7,7,10,20 respectively.
- Single-unders today is 40 reps per round.
- Interval selection and scaling should bias a 5+ Round workload total.
Post scores to comments.
Day 200 (consecutive weekday classes – quarantine and all)! Woo hoo! Thank you everyone who has kept me going and showing up!
Power Snatch: 105#
Arbiter: 10 (5 @1:30, 5@2:00 – single unders, squat to bench)
Power Snatch: 100#, PR in two years since shoulder injury
Arbiter: 6 rounds (abmat sit-ups)
Awesome job on the PR, Kerri!!
Thank you!!
Anne! 200?!? That sure has gone by so quickly!! ???? Nice work lady!! ????
“Power Snatch”: 90#
“Arbiter”: 5 rounds Rx