Tuesday, September 3rd
Context: Competition – Use the clock to pace so you don’t go too fast early on
Dynamic Warm Up Option: 2 min Row/Airdyne or Jump Rope, then 2 rounds of 10 Reverse Lunges, 10 KB Swings, 10 Push Ups into Downward Dog, 10 Ring Rows, 80-100' suitcase carry, then 5,4,3,2,1 with the empty bar: Snatch Grip Deadlift, Hang Power Snatch, Overhead Squat
Skill Practice Warm Up: Spend 8 minutes working up to a challenging strict weighted Pull-up (or progression)
Strength: 1-1-1-1-1-1-1 Power or Squat Snatch (7 sets of 1 reps, adjust load each set)
Super Set: None.
Metabolic Conditioning: “7 Spanish Angels”
AMRAP in 5 min
Power Snatch (Health: 45lb/ Athletic*: 65lb/ Performance: 95lb) or Alternating DB Power Snatches (15lb/30lb*/45lb)
75 Power Snatches (Health: 26lb KB Swings, Athletic*: 55lb, Performance: 75lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 20-50 reps (Barbell), 50-100 reps (Dumbbell). “Randy” - 3-8 minutes
Coaching Tips: If you know you’ll be able to get over 40 reps in this workout, scale up to 75lb / 115lb OR opt to do “Randy.” Going a bit narrow on the grip for this one can help people move faster. It shortens the distance so that you don’t have to bend over as far (which adds up over many reps). It will also facilitate a bit of a press out when the hips just aren’t getting the bar high enough anymore.
“Randy” - Pace this one out so that you do a steady number each minute (not 1/2 in the first 2 minutes, then 1/2 in the next 6). Use small sets and watch the clock to stay on pace.
Optional ‘Cash Out’ or Hypertrophy: 100m db/kb Farmer Carry, 30 cal Row, 3 rounds, OR 3 sets of 12 DB Curls in a super set with 12 DB Weighted Box Step Ups