Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Example: 2-3 Rounds of 2 x Shuttle Runs or Row 250m + 5 x Push-ups + 10 x Light AKB Swings
Impact/Focus: Power Snatch 80-90%
PVC/Barbell warm-up and Technique Review: Passthroughs, Overhead Squat, Power Snatch
Build from an empty barbell up to an appropriate working weight; 80% for doubles, up to 90% for singles (of a 1RM) would be the ideal target percentage workloads for today.
10 Rounds, on the :75 of
Snatch 2-2-2-2-2-1-1-1-1-1
*Sustain 80% x 2’s, 90% x 1’s as able)
Notes: Technique development may dictate lighter working loads and movement modifications. Newer athletes that are competent with the movement execution may opt to climb and find a functional 1RM on the day; provided performing the heavier, more challenging lifts does not compromise the integrity of the Snatch points of performance.
Post scores to comments.
“Trike Spike”
Versus a 12:00 Running Clock
Ascend as high up the following rep ladders as possible
3-6-9 … (+3 reps per round) x Power Snatch (95/65lbs)
3-6-9 … (+3 reps per round) x Ring Dips
10-20-30 … (+10 reps per round) x Double-unders
Notes: Scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
3-5 Rounds or 8:00 working for quality
10-15 x GHD Back Extensions
5L+5R x Lateral Plank Pivots (Floor or over Bench)
Low Plank KB/DB Row (Bench for elbow/arm support)
Notes: Set-up a GHD for Back Extensions, grab a light Kettlebell and a Bench; use these unique tools to put some extra fun into the back end of today’s training.
Post scores/training completed to comments.
