Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*Foam Rolling Regimen, PVC & Barbell movement review & progression
II. Set-up, Training Flow & Movement Review
Impact/Focus: Snatch Waves
Warm-up sets x 5:00, then…
Work through the following sets/reps vs. a 12:00 running clock
Snatch or Power Snatch3-2-1-3-2-1-3-2-1
Notes: Climb weight as able, adjusting up or down across the waves of 3-2-1 as needed. Athletes may choose to focus on heavy volume, performing touch and go or drop and reset styles for the day. This format also benefits those working to develop their Squat Snatch movement, working Full Snatch during the second and third waves after addressing ideal technique points of performance during the first 3-2-1 sets.
Post weights/scores to comments.
“Hooked on Phoenix”
For time
Run 400m
Then…
5 Rounds of
5 x Snatch (135/95lbs)
10 x Pull-ups
Then… Finish with;
Run 400m
Notes: Power or Full Snatch movements are viable during the metcon. Scale weight as needed. Today is a targeted 135/95lbs Snatch Benchmark prep day. Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.
Post scores to comments.
