sickle and hammer

Monday – March 04, 2019 – 190304
Context: Competition – Practice your mental prep before starting the metcon (as if you were about to do this in competition). Visualize your plan, having a judge, a crowd, etc.
Dynamic Warm Up Option: Coaches Choice
Mobility/Activation/Prehab: Shoulder
Skill Practice Warm Up: 30s on, 30s off, for 5 minutes of jump rope/double under practice. First 30s: just warm up, focus on your breathing. 2nd: work on higher jumps, slower rope. 3rd: go as fast as possible (so you trip up a couple times). 4th: go as slow as possible. 5th: Go for max unbroken (if you can go for more than 30s, try to get 100 for time).
Strength: 5×3 Front Box Squat 5 of 12 (5 sets of 3 reps, same weight across, 55-65% of front squat)
Super Set: 5×5 weighted strict pull up (or progression) (5 sets of 5 reps, same challenge with all sets)
Metabolic Conditioning: “Sickle and hammer”
AMRAP in 7 min
8 hang power snatch (Health: 45lb/Athletic*: 65lb/Performance: 95lb) or 16 with db (20lb/30lb*/45lb)
16 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3-6 rounds, about 1.5 min per round. Scale Up: 85/135
Compare to: November 7, 2018
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: 100m farmer carry, 12 burpees, 3 rounds, OR 3 sets of 15 ring rows in a super set with 12 single leg deadlifts
“By the Numbers” Book References: Double Unders p. 213, Front Squat p. 227, Pull-up p. 258, Power Snatch p. 438, Wall Ball p. 430