Tuesday 11.10.2020

Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Power Snatch
10 x Reverse Lunges in Place (5L+5R)
10 x Hollow Rocks
III. Dynamic Drills
IV. Mobility & Yoga Poses

Notes:

• Special Emphasis on Overhead Mobility ie Anterior Shoulder, Compartment, and Pec Minor. Mash Tri’s.
• Post Mobility Prep: Warm-up Sets with empty bar begin with 3 pos Power Snatch x 2-3 sets + 3 Position Full Snatch (for those who are ready for the full lift / movement today).

Impact/Focus: Snatch or Power Snatch @ 10 Rounds x :90
Every :90 for 10 rounds complete the following, climbing from light weight to a moderate to heavy set by the final round as determined by movement proficiency. We will be refreshing points of performance and technique during early sets; too heavy today is form breakdown. Touch and go if able, dump and reset as needed.

Every :90 x 10 Rounds as follows

Snatch x 2-2-2-2-2 / 1-1-1-1-1 reps (climb weight)

Notes:

• Collect a 2 rep and 1 rep personal record or starting logbook entry for this lift, upon which we will be building ability over training in the next several months.
• Climb weight from a light weight (50-60%) to a moderate to heavy set by the final round.
• Those athletes demonstrating appropriate overhead range of motion and proficiency with the full Snatch will go with that movement today.
• Learning referendums will relate Power movements with an emphasis on Pulling to the receiving position with proper mechanics and a stable end ROM.
• Refresh points of performance and technique during early sets.
• Touch and go if able, dump and reset as needed.

Post scores to comments.

“Jackie”
For time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups

Notes: This is a benchmark WOD. Log and reference scores as necessary to help determine the best scaling protocol and to track personal records against this workout. The previous date and post of reference may be found by clicking the link found HERE: 06.29.2020.

Post scores to comments.