Tuesday 06.11.2019

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Warm-up Drills
I. Coach’s Choice
II. Dynamic & Static Mobility

Impact/Focus: Snatch 10 x 1 Every :75
Complete the following 1 x Snatch workload every :75 for 10 rounds total (passes through the full squat).

Every :75 perform

1 x Snatch for 10 Rounds

Notes: Climb in weight as able. Prior to the intervals at 1 x Snatch (FULL) we will work through PVC & Barbell Snatch Drills and Warm-up sets; Full Snatch Technique Emphasis.
‘No-Misses’ Challenge = Complete all ten rounds at the same weight; 80-90% range of a 1RM.
The recent WOD post for 02.11.2019 Full Snatch 10×1 found HERE for referencing scores/weights and 1RM info.

Post scores to comments.

“Anti Gravity Boots”
Complete 10-9-8-7-6-5-4-3-2-1 reps of
Box Jumps (24/20”)

Notes: Scale today’s Pull-ups to Ring Rows or Jumping Pull-ups at 1:1 conversion for repetitions.

Psssst… Strict Pull-up work approaches; spoiler alert.

Post times to comments.

Skill Development & Accessory Training
Optional, time permitting; select any or all of the following and complete for quality:

A. 12-20 x Turkish Get-ups (24/16kg)
**Alternate arms each repetition, smooth is fast repetitions here are intended to get athletes moving and smoothing patterns of functional capacity.

B. 2:00 x Ring Support or Plank Hold
(practice incorporating variations, including L-sit work; example 6 sets of :10 x L-sit + :10 Ring Support)

C. GHD/Abmat Sit-ups + Back Extensions
5 rounds of 10 to 15 repetitions with rest between efforts. Work towards your movement development standards before total volume.
Breathing techniques during range of motion during GHD movements or modified range of motion specifics to movement development are examples of relative priorities for training consideration over a high volume selection.

Samy Daghir

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