Saturday, September 14

September 13, 2019

 

DELOAD WEEK:
Finishing out the last day of our deload week with a two-part snatch technique session.

These technique sets are designed to lead into the 5 round interval workout that includes snatches to cap off the day and the week.

Mobility- Athlete Can complete before class
Ankle Dorsiflexion: 1-2 Minutes Each Side - http://youtu.be/O9u1_Bvpng4
Medball Thoracic Opener: 2-3 Minutes - http://youtu.be/O9u1_Bvpng4
Thoracic Spine Foam Roll: 2 Minutes - http://youtu.be/O9u1_Bvpng4

ACTIVATION
2 Rounds:
5 Russian Baby Makers
10 Calorie Bike
15 Banded Pull-Aparts

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

Pausing Snatch Grip Push Jerk (5 Sets of 2)

We'll work from the back rack in this first part of Power Snatch Tecnique
With the hands in a wider snatch grip, dip and drive the bar off the shoulders
The pause will take place for 2 Seconds in the receiving position of the push jerk
The following percentages for each of the 5 sets are based off your 1RM Snatch:
50-55-60-60-60%

 

Power Snatch Technique (On the 1:30 x 5 Sets:)

1 Hang Snatch High Pull
1 Hang Power Snatch
1 Hang Snatch High Pull
1 Hang Power Snatch

*Sets: 50-55-60-60-60% 1RM Snatch*

We'll work with the same percentages here as we did in part A of Power Snatch Technique
Hold onto the bar for all 4 reps before putting the weight down
Coming from the hang, the bar will stay above the knee for all 4 movements


MOVEMENT FOCUS
Let's carry over the same 'butt back and down' and 'active shoulders' from Part A to our power snatches
On the Hang Snatch High Pulls, the goal is to 'keep the bar close'
Use the lats to press back on the bar - feeling the steel on the thighs and the torso during the high pull
This will carry over nicely to a close bar path in the Hang Power Snatches

 

Thumb War (AMRAP - Reps)

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Assault Bike Calories
1 Minute Rest

Rx+ 30/20, 95/65

In "Thumb War" you'll work for 3 minutes straight before resting for 1 minute
In order to get the most out of this workout, we want to choose weights that enable you to move for the majority of the 3-minute work window
Whenever there is rest built in, we want to minimize the amount of rest happening during the work time
The score across the 5 rounds is total accumulated reps
Enter your 5 scores for each round and SugarWOD will add them up for you
Wallball Tagets: 10ft. / 9ft.
The hang power snatch starts from above the knee on every rep
Choose a relatively light weight here that you could cycle for 25+ reps unbroken when fresh

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