1. CFNH WILL BE CLOSED THIS SATURDAY FOR COACHES TO ATTEND CONTINUING EDUCATION. NORMAL HOURS RESUME MONDAY.
2. Our Next On-Ramp Course begins July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE .
Impact/Focus: Power & Hang Power Snatch Complex (10 x :90)
Warm-up sets/reps build to beginning weight after technique review and practice drills.
10 Rounds, every :90, of the following:
Power Snatch + Hang Power Snatch
(climb weight every 1-2 rounds)
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 3 position and the Hit & Catch Drills, and Snatch Balance Drills with a Power and Hang Power Snatch positional technique emphasis).
Post loads to comments.
15 x Double-unders
30 x Double-unders
45 x Double-unders
60 x Double-unders
75 x Double-unders
Notes: Scale to single-unders today at 2:1 repetitions. Intermittent skill sets will be addressed for scaling at the whiteboard briefing.
Skill Development: Gymnastics Temporal Training
Complete 2 Rounds of the following for L-sit holds or scaled versions as follows.
:01 L-sit x :10/:15 rest
:02 L-sit x :10/:15 rest
:03 L-sit x :10/:15 rest
… continue increasing by :01 of work until…
:10 L-sit x :10/:15 rest
Notes: The manner in which the athlete moves into their static hold position will be important to emphasize during this phase of training to maintain capacity to accomplish the workload. Relative points of performance will be addressed prior to the beginning of today’s L-sit drill training.