Tuesday – September 4, 2018 – 180904
Context: Competition – Get mentally psyched for a snatch PR!
Dynamic Warm Up Option: 2 min row/airdyne or jump rope, then 3 sets of 10 kb swings, 10 kb overhead squats, 100′ suitcase carry, then 5,4,3,2,1 with the empty bar: snatch grip deadlift, hang muscle snatch, rack jerk behind the neck, overhead squat
Skill Practice Warm Up: Spend 8 minutes working up to a challenging strict weighted pull up or progression. If you have time, test max number of strict pull ups (unweighted) in one set.
Strength: 1-1-1-1-1-1-1 squat snatch or split snatch (7 sets of 1 rep, increase weight with each set to max)
Super Set: none
Metabolic Conditioning: “Isabelly Jelly“
30 power snatches (Health: 35lb hang muscle snatch / Athletic*: 65lb / Performance: 95lb)
1 min rest
Then 3 rounds
Kipping ring dips (Health: 6 ring push-ups / Athletic*: 6 / Performance: 10)
15 deadlifts (same weight as snatches)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 10 minutes. About 3 min for the first part and 1 min per round on the second. Scale Up: 95/135lb bar and log your “Isabell” time!
Coaching Tips: Scale to get through the snatches in 2-3 minutes – so pick a weight you can do 5 every thirty seconds (at least.) For the second portion, use a kipping ring dip for speed. Try to break up this portion as little as possible!
Optional ‘Cash Out’ or Hypertrophy: 2 min row, 60s per side plank, 2 min row, OR 3 sets of 12 single arm ring rows in a super set with 12 banded hamstring curls
“By the Numbers” Book References: Snatch p. 447, Ring Dip p. 363, Deadlift p. 151