Wednesday 06.19.2019

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Announcement: Our Next On-Ramp Course begins

 July 9th, 2019 @ 6PM… Learn more by clicking HERE.


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

Impact/Focus: Snatch 1RM
Warm-up Sets/Reps as necessary building to heavy single reps before establishing a new 1-rep max Snatch.


Snatch 1-1-1-1-1RM

Notes: Athletes will work through PVC & Barbell Snatch Drills and Warm-up sets as a class prior to moving into individual lifting time (Examples include PVC and Barbell work through Angel Drops, Hit & Catch Drill, and Snatch Balance Drills with a Full Snatch Technique Emphasis).

Link for Angel Drops found HERE.
Link for John North’s Hit and Catch Part 1 found HERE.
Link for John North’s Hit and Catch Part 2 found HERE.
Link for John North’s Hit and Catch Part 3 found HERE.

Oly Guidance: Sets, Reps, %’s, and rest times between efforts…

Warm-up guidance will be covered during the Whiteboard training brief regarding sets, reps, %’s and timeframes for rest between lifts.

Post scores to comments.

“Roots, Twisted”
For time
Row 35kcal
Row time = Handstand Hold
Row 30kcal
Row time = Static L-sit
Row 25kcal
Row time = Plank
Row 20kcal
Row time x Max Ring Dips

Notes: After each Row interval accumulate an equal amount of time as it took to complete the kcal assignment for each of the four gymnastics tasks. Use as few sets as possible while ensuring primary efforts are towards adhering to the strictest standards of movement/holds during execution in training.

Post scores to comments.


Samy Daghir

4 thoughts on “Wednesday 06.19.2019”

    • “(Power) Snatch :90#
      “Roots, Twisted”:28:34 Modified –
      KB Press Hold (16kg) for HS hold/ 20 Ring Dips.


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