Warm-up Drills
I. Row 2 minutes
II. 2 Rounds of
10 x Hollow Rocks
10 x Banded Pull Aparts
10 x Down Dog to Seal Stretch
III. 2 Rounds of
10 x PVC Pass Throughs
3 reps per Position Snatch Start (3 x positions)
II. Dynamics & Mobility
*Armbar Stretch, KB Sink Drill, Lax Ball w/ test+re-test PVC Pass Throughs
Impact/Focus: Power Snatch EMOTM
Warm-up Sets/Reps x 5 Minutes
(1-3 rep sets building to working weight)
Every 1:00 x 12 Rounds complete the following
1 to 2 reps x Power Snatch
(Climb weight as able or maintain across)
Notes:
- 8-10 Rounds working on the movement, 2-3 Rounds for MetCon weight adjustment and touch and go rep practice.
- If climbing weight work up to the most challenging set able to be accomplished with the most consistent technique.
- Loose target 70% of a personal record lift for sustained work and technique refinement; climb heavier as able demonstrated via success at lower weight reps/form.
Post scores to comments.
“Snatch n Snacks”
4 Rounds for time of
Row 350/250m
8 x Power Snatch (95/65lbs)
16 x GHD Sit-ups
Notes:
- Target paces for the Rowing portion will be covered during the whiteboard brief; best intel to set-up athletes: 500m Time Trial data.
- Example: A record 500m Row @ 1:33 will attempt to hold a 1:45 or faster pace during each Row piece.
- Touch and go barbell cycling and foot work adjustments from weightlifting to metcon will be reinforced for athletes working on this skill set.
- GHD Sit-ups today may scale to Abmat for 20 Reps per round.
- Rx+ 6 Rounds for time, each effort individually scored. Keeping times from falling off by more than 5% earns each subsequent round. Weights scaled to 60% 1RM or 135/95lbs.
Post scores to comments.
