Sickle and Hammer

Wednesday – December 6, 2017 – 171206

Context: Practice –   Adjusting the grip width on snatches and overhead squats according to flexibility and workout demands.

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: Spend 8 minutes working up to a challenging (80-90%) overhead squat for 3 reps, or perform 4 reps on the minute for 6 minutes at 50-60%

Strength: 2-2-2-2-2-2-2 squat snatch or power snatch (7 sets of 2 reps, increase weight with each set to max)

Super Set: none

Metabolic Conditioning: “Sickle and Hammer“

7 minute AMRAP (As many rounds as possible)

8 hang power snatches (Performance: 95lbs, Athletic*: 65lbs, Health: 45lbs)

16 wall ball (Performance: 20lb/10ft, Athletic*: 14lb/10ft, Health: 10lb/8ft)

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

Scaling Guide: 3-7 rounds, about 1.5 min per round. Scale Up: 135/85lb bar

Compare to: October 9, 2016

Coaching Tips: The first round of hang power snatches should be unbroken for just about everybody. Hook grip will be key here.  Some people will benefit from doing a more narrow grip because it will tax the hands less.  Be sure to throw the wall balls from the bottom of the ball and not the sides.  Holding it on the sides requires more energy, means that the ball is farther from the target, and you can’t ‘flip’ your wrists to get it even higher with less energy.

Optional ‘Cash Out’ or Hypertrophy: 10 kipping pull ups, 30 cal row, 4 rounds, OR 3 sets of 8-10 narrow grip chin ups in a superset with 15 hip extensions

“By the Numbers” Book References: Snatch p. 447, Wall Ball p. 430