Sickle and Hammer

Monday – July 9, 2018 – 180709

Context:  Competition – Do not waste time between movements.

Dynamic Warm Up Option: 3 sets of 10 ring rows, 10 walking lunge steps (total), 10 sit ups. Then 3 sets of 5 with an empty barbell: Good mornings, back squat, behind the neck presses snatch width, heaving snatch balance

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 6 minutes working up to a challenging weighted strict pull up (or progression)

Strength: 1-1-1-1-1-1-1 Squat snatch or split snatch (7 sets of 1 reps, increase weight with each set) Next strength focus!

Super Set: none

Metabolic Conditioning: “Sickle and Hammer“

7 minute AMRAP (As many rounds as possible)

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

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

*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: December 6, 2017

Coaching Tips: The first round of hang power snatches should be unbroken for just about everybody – using a hook grip will be key. 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 the ball on the sides requires more energy, which means that the ball is farther from the target and you can’t ‘flick’ your wrists to get it even higher with less energy.

Optional ‘Cash Out’ or Hypertrophy: 8 toes to bar, 30 double unders, 4 rounds, OR 3 sets of 12 strict toes to bar in a super set with 12 banded good mornings

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