Wednesday – September 12, 2018 – 180912
Context: Practice – Who should be doing snatches in metcons (and who shouldn’t)
Dynamic Warm Up Option: 400m run with med ball or 3 min jump rope, then 3 sets of 5 ring rows, 10 push-ups, 15 air squats, then 2 sets of 3 inch worms, 2 crab bridges
Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) overhead squat x 3 out of the rack or perform 5 front squats from the floor every minute for 5 minutes.
Strength: 3-3-3-3-3-3-3 Back Squat (7 sets of 3 reps, increase weight with each set to max)
Super Set: 7×5 half kneeling single arm dumbbell press
Metabolic Conditioning: “Soft Top“
15 squat snatches (Health: 55lb squat cleans or power clean to front squat / Athletic: 75lb* / Performance: 115lb) or 25 single arm DB squat snatches (20/30*/45lb)
15 chest-to-bar pull-ups (Health: Band chest to bar pull up)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 10 min. Scale Up: 85/135lb snatches
Coaching Tips: Keep a steady pace of small sets and clean form on the snatches. Power snatch to overhead squat acceptable. The goal is to have one larger set at the end as you finish them out. Focus on keeping the chest up on the pull. Get through the chest to bars fast and remember to use a big kip (lots of hip action). Pace the first 400m at a medium pace and then speed up on the second half. Sprint out the last 100m at least!
Team Version: two people, 25 squat snatches, 30 chest-to-bars, 800m run together.
Compare to: August 5, 2017
Optional ‘Cash Out’ or Hypertrophy: 15 wall ball, 200m medball run, 4 rounds, OR 3 sets of 12 strict chin ups in a super set with 15 loaded hip extensions
“By the Numbers” Book References: Snatch p. 447, Power Snatch p. 438, Kipping Pull-up p. 258, Running p. 269