Warm-up Drills
I. Row or Jump Rope x 3:00
II. Foam Rolling & Dynamic Series
III. Mobility Drills (Power & Full Snatch emphasis)
Impact/Focus: Snatch 10 x 1
Whiteboard Brief: Training Intent, Loading Options & Movement/Technique Review
– Warm-up Sets/Reps x 5 to 7 Minutes (building to working weight)
Every :90 x 10 Rounds complete the following
1 x Snatch
*Select a working weight for today @70,80 or 90% of a 1RM.
**Power or Full Snatch; determine before the first warm-up rep and stay the course.
Post scores to comments.
“Ferventus Modus”
6 Rounds for time vs a 15:00 time cap
10 x Devil’s Press (35/20lbs)
20 x Air Squats
30 x Double-unders
Notes:
– Squat targets may be utilized today to help hip track and squat initiation while reinforcing proper range of motion.
– Double-unders may be scaled 2:1 for Single-unders or intermediate Double-under skill set athletes may scale to 20 x Double-unders per round.
– Rx+ has options to increase Double-unders to 55 reps per round,
– Increase the weights to 50/35lbs and perform a Dumbbell Squat (w/ two Dumbbells) in place of Air Squats x 15 reps,
– or perform alternating Pistols for 20 reps total.
– Training points of performance and intentions as well as additional scaling and Rx+ options will all be covered during the whiteboard brief.
Post scores to comments.
Skill Development & Preventative Maintenance
I. 2:00 per leg x Couch Stretch
II. Lax Ball Trap Drills (ie. 1-arm Swimmer on Rig for Traps and Scaps)
III. 3 Rounds for Quality of
15 x GHD Sit-ups
15 x Back Extensions
12 x Alternating Slow Negative Box Pistols or Pause Pistols
IV. Crossover Symmetry
