Wednesday 06.14.2023

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Trevor & Kerri work through their respective sets of American Kettlebell Swings..

Warm-up Drills
I. Coach’s Choice
II. Dynamic Drills
III. Mobility
*Snatch movement review, warm-up drills via PVC, and remedial mobility assignments TBD.

Impact/Focus: Snatch Singles 1RM
Warm up sets/reps building to starting weight for the single rep sets, ascending towards a one rep maximum Snatch (or Power Snatch); If a PR is in the cards … hit it, Ninjas.

Versus an 18:00 Time Cap:
Snatch 1-1-1-1-1…Establish a 1RM

*Use as many sets as possible vs. an 18:00 Running Clock.
**Climb weight across single rep sets until establishing the best possible weight for a Full (Squat) Snatch or a Power Snatch.

Post loads to comments.

For time
10-8-6-4-2 x Snatch (135/95lbs)
5-4-3-2-1 x Wallwalks
35-35-35-35-35 x Double-unders

*Scale weight as needed for the Barbell Movement.
**Single-unders sub in at 2:1 for today (70 reps per round).

Notes: The day’s overview brief (start of class) and the whiteboard brief (tell show do check) will address scaling details, the spicy reveal of Rx+ details, Movement points of performance & today’s ‘metcon’ training intentions.

Post scores to comments.

Samy Daghir

1 thought on “Wednesday 06.14.2023”

  1. Impact/Focus: Snatch Singles 1RM

    19:57 (Snatch 55lbs//35 rep x 35lbs American KB swings subbed for DU)

    Notes: def feel like I could go higher in weight on snatch but I didn’t on the 1 reps cause I wasn’t going low enough and was pulling too long and missing my window. Need to rework form.


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