Friday, August 23

August 29, 2019

 

Repeating some Snatch Technique work to start out the day.

This snatch technique work leads us into a fun chipper-style workout that includes 30 snatches to cap things off.

Finally, trying to best out effort from a couple weeks back on a sled push and row combo.

Mobility - *Athletes Can complete on their own before class
Ankle Dorsiflexion: 2 Minutes Each Side- http://youtu.be/O9u1_Bvpng4
Couch Stretch: 2-3 Minutes Each Side- http://youtu.be/O9u1_Bvpng4
Banded Shoulder Distraction: 2 Minutes Each Side- http://youtu.be/t07FOe6MOTU

ACTIVATION
2 Rounds:
250 Meter Row
15 Slow Air Squats
10 PVC Pass Throughs
5 Strict Pull-ups

2 Rounds:
30 Seconds Banded Pull-Aparts
30 Seconds Cossack Squats
30 Seconds Samson Stretch

Snatch Complex (7 x 1+1)

On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

This is also a repeat from Friday 6.14.19
We're taking the pause out of the snatch pull and adding another movement, the low hang power snatch
The low hang power snatch will take place from one inch below the knee
For this complex, hold onto the bar until the low hang power snatch is completed
Rounds begin on the 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00
These sets are also based off your 1RM Snatch:
Set #1: 65%
Set #2: 70%
Sets #3-7 (5 Sets): Build to a Heavy for the day

Crazy Stairs (Time)

For Time:
10 Rounds of "Chest to Bar Cindy"
50/35 Calorie Row
30 Power Snatches (115/85)

1 Round of ""Chest to Bar Cindy"" is: 5 Chest to Bar Pull-ups, 10 Push-ups, and 15 Air Squats

RX+ 5 Rounds of ""Mary""
50/35 Calorie Row
30 Power Snatches (135/95)
1 Round of ""Mary"" is: 5 Handstand Push-ups, 10 Alternating Pistols, and 15 Pull-ups

We'll work through gymnastics, machine cardio, and weightlifting in this three-part chipper workout
You'll complete all 10 rounds of ""Chest to Bar Cindy"" before moving onto the row, and so on…
1 Round of ""Chest to Bar Cindy"" is: 5 Chest to Bar Pull-ups, 10 Push-ups, and 15 Air Squats
Choose a Chest to Bar Pull-up number/variation that you can complete in 1 set each round
Choose a Push-up number/variation that you can complete in 1-2 sets each round
Choose a weight on the power snatches that you can cycle when fresh, but will likely complete small sets or singles with during the workout

CINDY
Chest to Bar Cindy is designed so there is little interference between movements
We go from upper body pull, to upper body push, to lower body push
This gives each muscle group a little break and allows you to maintain bigger sets and intensity throughout
Use the air squats as the pacer and try to shoot for large sets of Chest to Bars and Push-ups
Aim for unbroken pull-ups and 1-2 sets on the push-ups
ROW
Row at a moderate pace, something that allows you to keep moving on the barbell
We'll likely be going singles or small sets on the barbell, which allows you to push the row a little more
SNATCHES
This is all about choosing the option that keeps you moving the most
Singles will likely be the most consistent option throughout, but there are other ways to attack this:
10 Sets of 3
5 Sets of 6
6 Sets of 5
8-7-6-5-4
One big unbroken set, followed by singles to the finish
SUBSTITUTIONS
Chest to Bar Pull-ups
Reduce Reps
Chin Over Bar Pull-ups
Push-ups
Reduce Reps
Push-ups to Box or Bench

**EXTRA**

Metcon (Calories)

Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50' Sled Push
Minute 2: 30 Seconds Max Calorie Row

This is a repeat workout from 8.7.19
The goal here if you've done it before is to beat your weight on the sled and/or calories on the rower
Alternating back and forth for 5 round between 50 foot sled pushes and 30 seconds of a hard row
The effort on the sled and rower are designed to be fast
Your choice on sled weight
Pick one sled weight to use for all five rounds
This should be a moderately heavy weight that you can run with and complete in roughly 30 seconds
The score today is total calories across the five sets on the rower
STRATEGY
There is roughly 5 minutes of work between the sled and the rower (2:30 per movement)
With rest built in and time hovering around the 3 minute mark on the rower, hold a pace that you envision yourself holding for a 1,000 meter time trial

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