sickle & hammer

Wednesday – November 7, 2018 – 181107
Context: Practice – Don’t get sloppy with the snatches in the metcon. Keep the form beautiful.
Dynamic Warm Up Option: 3 rounds: 8 ring rows, 8 push-ups, 8 goblet squats, 2 crab bridges, 2 inch worms, then 3 sets of 5 with an empty bar straight leg deadlifts, hang power snatch, rack press behind the neck, overhead squat
Mobility/Activation/Prehab: shoulder
Skill Practice Warm Up: Spend 10 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 power snatch or squat 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 (Health: 45lbs, Athletic*: 65lbs, Performance: 95lbs) or 12 with a single DB (15/30*/45)
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: July 9, 2018
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: 10 toes to bar, 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