Wednesday – January 3, 2018 – 180103
Context: Mental Toughness – Put your ego in check and only use the progression that you can do correctly.
Dynamic Warm Up Option: 10 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings on the pull up bar, then 3 sets of 5: snatch grip deadlifts, hang muscle snatch, overhead squats, snatch grip press behind the neck
Skill Practice Warm Up: Spend 8 minutes working up to a challenging overhead squat for 3 reps, out of the rack (80-90%)
Super Set: none
Metabolic Conditioning: “Kodiak”
For time. 2 rounds (20-minute time cap)
10 hang power snatches (Health: 55lbs, Athletic*: 75lbs, Performance: 115lbs)
15 overhead squats (Health: Front squat, Athletic/Performance: same as above)
20 power clean and jerks (same as above)
2 minutes rest
Record total time (including the rest)
*Women’s “As Prescribed” weights and reps (Rx)
Team Version: 20/30/40/40 reps, one person working at a time, no rest interval.
Scaling Guide: 11 – 18 minutes, about 6 minutes per round (not including the rest). Scale Up: 135/85lb barbell.
Compare to: June 3, 2017
Coaching Tips: Most people will be limited by the snatches and overhead squats. If mobility is the main factor holding you back, do hang power cleans and front squats (at a heavier load). Pace the first round on the barbell so that you can fly on the burpees. The second round will be much more challenging than the first. Make sure you break it up so that you maintain good form!
Optional ‘Cash Out’ or Hypertrophy:: none
“By the Numbers” Book References: Snatch p. 447, OHS p. 300, Clean p. 404, Push Jerk p. 424, Burpee p. 415