Friday – September 8, 2017 – 170908
Skill Practice Warm Up: Perform 3 sets of hollow rocks, use a variation that will allow you to do 30-60 seconds.
Strength: 5 x 3 Snatch – 7 of 14 (5 sets of 3 reps, same weight across, approximately 75 – 85%
Super Set: 5 x 5 strict ring dip (or progression) or strict weighted (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Thriller”
For time. 3 rounds
10 power snatch (Health: 45lb / Athletic: 75lb* / Performance: 115lb)
12 kipping pull-ups
200m run or ½ mile airdyne/assault bike
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 5 – 9 minutes, about 2.5 min per round. Scale Up: 85/135lb power snatch and chest to bar pull ups.
Compare to: NEW WORKOUT!
Coaching Tips: Get through the first round fast, then plan on breaking up the second round a bit more. Pace the run so you can go right to the bar and get a set of snatches in. If the snatch is ‘light’ for you, consider using a more narrow grip than usual so you don’t have to bend over as far when linking them. Use the hook grip to save your grip! Change up the grip on the pull ups as well (overhand, underhand, mixed). Push hard on the last run!
Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunge steps, 400m row, 3 rounds, OR 3 sets of 10 single arm db/kb shoulder press super setted with 12 banded hamstring curls
“By the Numbers” Book References: Snatch p. 447, Pull-up p. 192, Run p. 269