Warm-up Drills
I. Coach’s Choice
II. 3 Rounds of
5 x Hit and Catch (Power Snatch)
5 x ‘Power’ Snatch Balance
5 x Power Snatch
III. Mobility
Impact/Focus: Power Snatch Doubles
Warm up as needed before completing 5-6 working sets of 2 x Power Snatch.
Power Snatch (75-85%1RM) x 2-2-2-2-2-2
Notes: Attempt to climb to the weight used (or greater) than last week’s Power Snatch training from 03.15.2018 (linked: HERE).
“Honing In”
Complete for time
Pull-ups x 10-10-10-10 reps
Wallball x 25-20-15-10 reps
GHD Sit-ups x 25-20-15-10 reps
Notes: Round one will be 10 x Pull-ups + 25 x Wallball (20/14lbs) + 25 x GHD Sit-ups. Round two is 10-20-20, Round three is 10-15-15, and Round three is 10-10-10 respectively for Pull-ups, Wallball, and GHD Sit-ups.
Scaling to Abmat Sit-ups for today is 1:1 for reps assigned. The same applies for Pull-up scaling. Get some, freaks.
Post scores to comments.
“Power Snatch Doubles” : 90# and felt much better.
“Honing In” : 10:58
Power snatch doubles: 100×2 and my shoulder was feeling good today
Honing In: 10:51 rx
160#.
6:30 Rx.
Power Snatch Doubles: 75#
Honing In: 11:30 Rx