Friday, July 12th
Context: Practice – Pick the right snatch variation for your goals.
Dynamic Warm Up Option: 2 min row, then: 3 sets of 5 push-ups, 5 air squats, 5 deadbug extensions (each side), 5 Spiderman lunges (each side). Then 5,4,3,2,1 with an empty bar: snatch grip deadlift, scarecrow snatch, rack jerk behind the neck, overhead squat
Mobility/Activation/Prehab: Shoulder (you will see this from now on, it is a suggest on which mobility you could do while warming up!
Skill Practice Warm Up: None.
Strength: 6x3 power, split, or squat snatch (6 sets of 3 reps, same weight across, 65-75%)
Super Set: 6x4 single arm ring row (6 sets of 4 reps, each side, same challenge with all sets)
Metabolic Conditioning: “Soft Sand”
AMRAP in 7 min
12 db hang power snatch (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)
8 single arm OHS (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)
Every time you put the db down, you have to suitcase carry -not lunge- it 50' before your next set
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 - 7 rounds, about 1:20 per round. Scale Up: 35/53lb kb
Coaching Tips: Alternate arms as desired. Be smart about when you break things up so that you avoid putting the dumbbell down (splitting each set up between each arm for example). Hook gripping the db is encouraged. The db can be held in the hand in any way that makes sense (in the rack, overhead, at the side, etc.), but you can't rest it on your shoulder, head, etc.
Optional ‘Cash Out’ or Hypertrophy: 60s toes to bar, 60s wall ball, 3 rounds, OR 3 sets of 10-15 strict toes to bar in a super set with 15-20 banded tricep press downs