Wednesday, October 9th

Context: Practice – Different OHS grip widths

Dynamic Warm Up Option: 400m Run with Med Ball or 3 min Jump Rope, then 3 sets of 5 Ring Rows, 10 Push-ups, 15 Air Squats, then 2 sets of 4 Spiderman Lunges (each side), 4 Deadbug Extensions (each side)

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) Snatch plus two OHS or Power Snatch plus 3 OHS.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Seek and Destroy”

In 15 minutes:

400/500*/600m Row

Then as many reps as possible with the remaining time:

3, 6, 9… etc.

Overhead Squat (35lb Front Squat, 65lb*, 95lb) OR Single Arm KB (18lb Front Squat, Athletic*: 35lb, Performance: 53lb)

Toes to Bar (Health: 2x Sit-ups)

Burpee Facing Bar (Performance*: no Step-up)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 90 to 135 reps (finishing the 12s to finishing the 15s). R1: 9 reps. R2: 27. R3: 54. R4: 90. R5: 135. R6: 189. Scale Up: 85/135lb bar and 1 Bar Muscle Up for every 3 Toes to Bar

Coaching Tips: Pace the row so you can go right into the Overhead Squats. Hustle on the first couple rounds even though you will be recovering a bit from the row because the transitions will give you a bit of a rest. Squat snatching the first OHS rep of a set counts as an OHS rep. Rest with the bar on your back for the larger sets of OHS. Start breaking up the Toes to Bar early to save your grip.

Optional ‘Cash Out’ or Hypertrophy: 15 Ring Rows, 40 Double Unders, 4 rounds, OR 3 sets of 10-15 Weighted Ring Rows in a super set with 15-20 Calf Raises

Scott McIntyre