Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling
III. Dynamic Series
IV. Mobility Drills (Emphasis on shoulders, hips, ankles, IT bands)
Impact/Focus: Power Snatch Triples & Doubles
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets of 2-3 reps each.
7 Rounds on the 2:00 minutes of
Snatch x 3-3-3-3 | 2-2-2
(Climbing weight as able)
Notes:
- Begin weight @50% to 60% or heavier of a Power or Full Snatch rep record.
- The Power Snatch moves through a full squat receiving position.
- Emphasis today will be on barbell position from floor to full extension of the hips as well as efficiency and speed into the receiving position (ie. the Power position).
- Working sets should be touch and go for today for as long as able.
Post scores to comments.
“Lashes”
Complete for time versus a 12:00 time cap
Power Snatch (95/65lbs) x 10-8-6-4-2
Bar Facing Burpees x 10-10-10-10-10
Double-unders x 30-30-30-30-30
Notes:
- Scale load as needed to emphasize technique mechanics and consistency for the Power Snatch.
- Rx+ 115/75lbs & 50 reps per round of Double-unders, unbroken.
- Scaled volume for today is 5-4-3-2-1 x Power Snatch, 7 reps per round of Bar Facing Burpees & 50 x Single-unders or 15 x Double-unders.
Post scores to comments.
