Delfin

Tuesday – March 13, 2018 – 180313

Context: Practice – Why the pause snatch is so good for correcting snatch technique.

Dynamic Warm Up Option: 200m jog, 300m row, or 0.25 mi airdyne, then 2 sets: 5 side lunges per side, 5 single arm ring row per side, 5 glute bridges, 5 broad jumps, 10 wall ball

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working up to a challenging pause squat snatch/halting snatch (pause 3 seconds just below the knee) plus overhead squat. Pause for 3 seconds at the bottom of each squat.

Strength: none

Super Set: none

Metabolic Conditioning: “Delfin”

           For time.

Row 2000m (record time for Row 2000 m TT)

2 min rest

Then 5 rounds

16 one arm kettlebell swing – switch arms desired- (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

40′ walking lunge

40′ bear crawl

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 17 – 24 minutes, about 8-10 minutes for the row, then 1:45 per round after. Scale Up: kb snatches, 20′ handstand walk instead of the bear crawl

Compare to: October 26, 2017

Coaching Tips: Row the 2000m as if it were it’s own workout and log your score for this as a separate benchmark. 2 mintues should feel a bit ‘short’ as a rest, but that is part of the workout! Keep the shoulder back on the single arm kb swings, and do not let it internally rotate forward. Remember that single arm swings are only up to eyeball height. Keep the chest up on the lunges and do not push off the legs. Move fast on the bear crawls and use the same lane that you lunged at.

Optional ‘Cash Out’ or Hypertrophy: none

“By the Numbers” Book References: Rowing p. 142, Kettlebell Swing p. 277, Walking Lunge p. 220