Warm-up Drills
I. Coach’s Choice
(Dodgeball, Tic-tac-toe, etc.)
II. 2 Rounds of
5 x Snatch-Grip Deadlift (barbell)
5 x Barbell Row (barbell)
5 x Press (barbell)
5 x Back Squat (barbell)
5 x Klokov Press (barbell)
III. Mobility
Impact/Focus: Power Snatch Singles
Warm-up with 3 sets of 3 reps each before working through the following:
Power Snatch 1-1-1-1-1-1-1
Notes: Work up as heavy as technique and aspirations towards establishing a new personal record permit. The subsequent metabolic conditioning Power Snatch weight will be determined by a percentage of the best successful lift and weight achieved during the Impact/Focus Power Snatch 1RM efforts.
Post scores to comments.
“Spring Fowl”
4 Rounds for time of
5 x Power Snatch (75-85%1RM)
15 x Pull-ups
20 x GHD Sit-ups
Notes: Loads for Power Snatch will be assigned based on the athlete’s single rep score from the Impact/Focus and their individual level of proficiency regarding movement technique.
Post times to comments.
Skill Development
I. Mobility efforts regarding personal goats and specific recovery from 16.5’s unique couplet of challenging movements.
II. If there’s still gas in the tank: slay goats (pistols, static ring hold work, handstand static work and walking practice).
“Power Snatch” : 105# x 1; 110# done but not pretty.
“Spring Fowl”: 12:30 (85#)
Power Snatch: 60×1 PR!
Spring Fowl: 21:39 (45#, red band, abmat)
Power Snatch: 115# PR (after getting a nice easy full snatch at 115… Because I like to make things harder than they need to be)
“Spring Fowl”: 19:33 @ 90#