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Wednesday 05.26.2019

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Announcements:
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 .

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

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).

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.

Post loads to comments.

“Coordinated Conditioners”
Row 500m
15 x Double-unders
Row 400m
30 x Double-unders
Row 300m
45 x Double-unders
Row 200m
60 x Double-unders
Row 100m
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

Rest 2:00

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.

Samy Daghir

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