Wednesday 05.17.2023

Warm-up Drills
I. Row 500m or Run 400m
II. 4 x Dynamic Drills + 3 sets x Puppy Dog Shoulder & Scap Primer Series
III. Mobility (Squat, Front Rack & Shoulder/T-spine Drills)

or Coach’s Choice

Impact/Focus: Power Snatch 6×3
Warm-up Sets/Reps x 5:00; PVC Passthroughs, PVC Overhead Squat, and then build up to an appropriate starting weight. Athletes may climb across the following sets/reps towards a new 1RM or maintain across at 60%+ of a 1RM.

6 Rounds, on the 1:30
Power Snatch 3-3-3-3-3-3 (Climb or Sustain @ >60%)

Notes:

Athletes may build across sets and reps as able, however the priority is on the development of pulling into a power receiving position.
Points of Performance will begin with approach to the bar and starting set-up position,
position over the bar through the stages of Pulling weight from the floor &
Proper, sound hip function moving into the receiving position.
Rx+ today may be executed as 2 x Power Snatch + 2 Overhead Squats each round.

Post scores to comments.

“Rhetoric of Space”
Complete as many reps as possible per interval as follows
4 Rounds of
1:00 x Max Reps of Power Snatch (75/55lbs)
1:00 x Burpee Box Jump Overs (24/20″)
1:00 x Abmat Sit-ups
1:00 x Rest

Notes: Scaling, Scoring & Points of performance will be covered during the whiteboard brief.

Post scores to comments.