Tuesday, August 13th
Context: Practice – “Soreness” does not equal “better”. Arguably, the workouts that make you the most sore aren’t good for you long term.
Dynamic Warm Up Option: 200m run with medball or 2 min row. Then 2 sets of 10 sit ups with legs straight, 10 American KB swings. Then 3 sets of 5 with an empty barbell: Good mornings, back squat, behind the neck presses snatch width, heaving snatch balance
Skill Practice Warm Up: None.
Strength: 6x3 power or squat snatch 8 of 11 (6 sets of 3 reps, same weight across, 75-85%)
Super Set: 6x5 single arm ring row (6 sets of 5 reps, each side, same challenge with all sets)
Metabolic Conditioning: “Annabel”
DB Hang Power Snatch -one hand, switch as desired- (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 - 8 minutes, about 3-4 min for the first two rounds. Scale Up: 35/53lb hang KB snatches
Coaching Tips: Start with a big set of sit ups, but pace them out on later rounds. Make sure you don't pick up your hips as you go back otherwise you'll get a sore spot (aka the 'dreaded raspberry'). Switch hands as desired on the snatches.
Optional ‘Cash Out’ or Hypertrophy: 12 wall balls, 12 burpees, 3 rounds OR 3 sets of 12 DB weighted step ups in a super set with 15 single arm DB bench