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Wednesday 07.17.2019

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Dan and the 6pm pack assaulting through the Elizabeth Benchmark…

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

Impact/Focus: Power Snatch + Overhead Squat (10 x :75)
Complete the following 1 x Power Snatch + 1 x Overhead Squat workload every :75 for 10 rounds total.

10 Rounds x Every :75 seconds
Complete the following

1 x Power Snatch
+
1 x Overhead Squat

Notes: Utilize weights today that facilitate movement development and competency in two levels of priority (70-80% working ranges for today’s sets would be challenging at tempo). First we will be working to establish the relationship between full and power movements as well as footwork facilitating the Overhead Squat. Additional Drills for hip hinge value and pulling under the bar after completing the second pull will also be addressed building on established progress from previous training.
Each class will work through PVC & Barbell Snatch Drills and Warm-up sets; Footwork regarding Power Snatch to Overhead Squat and the intent for bar placement during the Oly Lift portion.
Adjusting weights up or down during the EMOTM (:75) to reinforce training priorities will be encouraged.

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.

Post scores to comments.

“Wodensday”
Complete as many rounds and reps as possible in each of the AMRAPs as follows. Score is a single AMRAP score continuing where each athlete left off after the rest interval.

7:00 AMRAP of
10 x Sumo Deadlift High Pull (75/55lbs)
15 x Wallball (20/14lbs)
25 x Double-unders

Rest 2:00

5:00 AMRAP of
10 x Sumo Deadlift High Pull (75/55lbs)
15 x Wallball (20/14lbs)
25 x Double-unders

Notes: Scaling details will be covered during the whiteboard brief. Bring the lumber, freaks!

Post scores to comments.

Samy Daghir

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