Swordfish Stew

Friday – September 1, 2017 – 170901
Context:   Practice
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working on handstand and handstand push up progressions
Strength: 7 x 1 Snatch – 5 of 14 (7 sets of 1 rep, same weight across, approximately 75 – 85%
Super Set: 7 x 3 strict ring dip (or progression) or strict weighted (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Swordfish Stew”
For calories rowed – 2 rounds
In 3 minutes:
8 hang power snatch (Health: 35lb American Kettlebell Swing / Athletic: 75lb* / Performance: 115lb)
8 overhead squats (Health: 35lb goblet squat, Athletic*/Performance: same)
Row for max Calories (or aidryne/assault bike)
2 min rest
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 45 – 70 Calories. Scale Up: 135/85lb barbell
Compare to: October 30, 2016
Coaching Tips: Use a load that allows you to do both rounds unbroken. Be sure to finish the rep at the top for each snatch and overhead squat – no ‘kinked’ hips at the top! A slightly narrow grip may make the hang power snatches easier, but then you may have to adjust the hands wider for the overhead squats. Utilize a 1/4, 1/2, full pull to start the rower on the rows. Remember that calories are slightly different than meters and you will be rewarded for a faster pace rather than a steady one. 2 minutes is a long rest for this, so really sell out on the first row!
Optional ‘Cash Out’ or Hypertrophy: 100m farmer carry, 200m run, 3 rounds OR 4 sets of 10 single arm db bench press super set with 10 glute ham raises
“By the Numbers” Book References: Snatch p. 447, OHS p. 300, Row p. 142