Tuesday 08.31.2021

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Warm-up Drills
I. Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Snatch Mobility)

Impact/Focus: Hang Power Snatch
Warm up as needed with sets of 2-3 reps, moving from an empty barbell through light to moderate weight sets in order to prepare for the following workload.

7 Rounds on the 1:30 of
2-2-2-1-1-1-1 x Hang Power Snatch

+ 1-2 Drop sets x 3 reps per set @ lighter weight/metcon preparation via thtechnique reinforcement upon completing sets on the clock


Experienced athletes may increase weights across sets as able if they wish to establish a new 1RM Hang Power Snatch. Training all sets across at 70-80% of a recent rep record would be a second way to approach this training; intent would be focused on improving any of the technical aspects of the lift from round to round. There will be 1-2 drop sets at a much lighter weight to finish our weightlifting training before moving into the metcon; this is intended as reinforcement towards priming movement improvements for future lifts.

Post scores to comments.

“Recon Andi”
3 Rounds for time vs a 15:00 Time Cap

Run 400m
30 x Hang Power Snatch (65/45lbs)
30 x GHD Sit-ups

Run 400m
20 x Hang Power Snatch (65/45lbs)
20 x GHD Sit-ups

Run 400m
10 x Hang Power Snatch (65/45lbs)
10 x GHD Sit-ups

Notes: Abmat Sit-ups at 40,30,20 reps today. Rx+ 30 and 30 reps each Round. Additional points regarding scaling will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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