Wednesday, July 24th
Context: Practice – Fix your form early in the strength focus
Dynamic Warm Up Option: 3 sets of 5 push-ups, 5 air squats,5 ring rows, 5 deadbug extensions (each side), 5 spiderman lunges (each side). Then 5,4,3,2,1 with an empty bar: bent over row, hang muscle snatch, snatch balance, back squat
Skill Practice Warm Up: None.
Strength: 7x2 Power or Squat Snatch 3 of 11 (7 sets of 2 reps, same weight across, 70-80%)
Super Set: 7x4 Single Arm Ring Row (7 sets of 4 reps, each side, same challenge with all sets)
Metabolic Conditioning: “Sickle and Hammer”
AMRAP in 7 min
8 Hang Power Snatch (Health: 45lb/ Athletic*: 65lb/ Performance: 95lb) or 16 with a single DB (20lb/30lb*/45lb)
16 Wall Ball (Health: 10’/8lb, Athletic*: 14’/10lb, Performance: 20’/10lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3-6 rounds, about 1.5 min per round. Scale Up: 85/135lb
Coaching Tips: The first round of hang power snatches should be unbroken for just about everybody. Hook grip will be key here. Some people will benefit from doing a more narrow grip because it will tax the hands less. Be sure to throw the wall balls from the bottom of the ball and not the sides. Holding it on the sides requires more energy, means that the ball is farther from the target, and you can’t ‘flip’ your wrists to get it even higher with less energy.
Optional ‘Cash Out’ or Hypertrophy: 100m kb suitcase carry, 10 Russian kb swings, 20 cal row, 2 rounds, OR 3 sets of 10-15 strict narrow grip chin ups in a super set with 15 Good Mornings