Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Bench Press & Dumbbell Hang Power Snatch
Every 2:30 x 6 Rounds athletes will complete the two tasks shown below.
6 Rounds of 2:30 per the following:
Bench Press 8-8-6-6-4-4+ reps
(climb weight as able)
+
2-5 reps per arm x 1-arm Dumbbell Hang Power Snatch
(climb weight as able)
Notes: Perform all the reps on one arm without alternating sides. Developing the hinge and throw aspect of this one arm weightlifting movement as both a movement precursor to the mechanics of the barbell snatch as well as a power/stamina training with the one arm version of this Olympic Lift.
Post scores to comments.
“Tannerite”
15:00 AMRAP of
10 x Inverted Burpees or Reverse Burpees
20 x Sandball Clean to Over Shoulder or Sandball Over Shoulder
30 x Toes-to-Bar
40 x Dumbbell Hang Power Snatch (50/35lbs;alt.every 5 reps)
50 x Double-unders
Notes: Bumper Plate Ground to Overhead may be a viable substitution for both the Sandball and the Dumbbell as needed today.
Post scores to comments.
