Rusty Chrome

Monday – October 9, 2017 – 171009
Context: Practice
Dynamic Warm Up Option: 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power clean, behind the neck press (snatch width), overhead squat. Then 10-20m shuttle while partner hangs on bar/rings – 3 rounds.
Mobility: Shoulder
Skill Practice Warm Up: After a good warm up, test your kipping ring dip max or your 3 rep weighted ring dip max.
Strength: 1-1-1-1-1-1-1 Snatch TEST (7 sets of 1 rep to max or new max!)
Super Set: None.
Metabolic Conditioning: “Rusty Chrome”
For time – 5 rounds
8 power snatch (Health: 45lb hang power snatch, Athletic: 85lb, Performance: 135lb)
16 sit-ups
100m run
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7-12 minutes, about 2 min per round. Scale Up: 105/155lb bar
Compare to: NEW WORKOUT!
Coaching Tips: The snatches should be pretty ‘heavy’, so plan on only being able to do the first round unbroken. Push the pace on the sit ups and the runs to keep the intensity up, but slow down on the snatches to maintain form. The sit ups can be regular or ‘butterfly’. In the later rounds, be aware of the low back. After all of the sit ups, your abs may have a harder time helping you keep your back flat on the snatches.
Optional ‘Cash Out’ or Hypertrophy: 10 burpees, 30 double unders, 4 rounds. OR 3 sets of 15 banded tricep pushdown in a superset with 15 banded good mornings
“By the Numbers” Book References: Snatch p. 447, Butterfly Sit-up p. 133, Run p. 269