Goose

Tuesday – May 8, 2018 – 180508

Context: Practice – Skill practice as a clue to what is coming later in the week.

Dynamic Warm Up Option: 3 sets of 3 inch worms, 2 crab bridges, 5 push-ups, 5 side lunges per leg, 100ft suitcase or overhead carry (each arm). Then 3 sets of 5 with an empty bar: hang power snatch, good morning, rack jerk, barbell row

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working on kipping drills focusing on pull ups and bar muscle ups

Strength: Bench Press 2 x 5 @ 70% and 3 x 3 @ 80%

Super Set: 6×5 dumbbell split squat (video here)

Metabolic Conditioning: “Goose

For time

21 power snatch (Health: 35lb / Athletic: 65lb* / Performance: 95lb)

9 lateral burpees over bar

15 snatches (same)

15 lateral burpees over bar

9 snatches (same)

21 lateral burpees over bar

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

Scaling Guide: 6 – 12 minutes, Scale Up: 135/85lb bar

Compare to: March 31, 2016

Coaching Tips: Have a plan to break up the first set of snatches into equal chunks.  After the first set of burpees, see how the second set of snatches feels.  If you have more gas in the tank, start pushing the pace here then cruise the 15 burpees. Pour it on for the last set of 9 snatches and the last set of burpees.  Avoid using a muscle snatch with press out and use a legit power snatch. The shoulders are going to get overloaded with that combined with the burpees.

Optional ‘Cash Out’ or Hypertrophy: 15 wall ball, 30 cal row, 2 rounds OR 12 single arm db bench press in a super set with 12 loaded glute bridges

“By the Numbers” Book References: Snatch p. 447