Wednesday, November 27

November 28, 2019

 

A weight intensive Wednesday:
- Power Snatch Technique
- Intervals with "Power Wheels"
- Body Armor

2 Rounds:
5 Walkouts
10 Calorie Bike
15 PVC/Barbell Overhead Squats*

*2 Rounds: PVC /  Empty Bar

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

 

3-Pause Power Snatch + Power Snatch (On the 2:00 x 5 Sets:)

On the 2:00 x 5 Sets:
1 Complex (2 Reps)

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position

Set 1: 57%
Set 2: 60%
Sets 3-5: 63%

This Snatch Complex follows the same format as yesterdays Clean Complex
This power snatch complex includes 2 reps: 1 with three pauses and 1 with no pauses
These pauses help you dial in the technique "checkpoints" of the power snatch
On the first rep, we'll pause for 2 seconds at 3 different positions
Just Below the Knee
Jumping Position (The Pockets)
The Catch (With the Bar Overhead)
On the second rep, we'll power snatch the weight without pausing at any of those positions
Rounds begin on the 0:00 - 2:00 - 4:00 - 6:00 - 8:00
You'll complete these sets between 57-63% of your 1RM Power Snatch

 

“Power Wheels” (AMRAP - Reps)

AMRAP 3:
12/10 Cal Bike/Row
12 Power Snatches (95/65)
Rest 3:00
AMRAP 3:
12/10 Cal Bike/Row
8 Power Snatches (115/80)
Rest 3:00
AMRAP 3:
12/10 Cal Bike/Row
4 Power Snatches (135/95)

Rx+  115/80, 135/95, 175/125

Our metcon today consists of 3 high intensity intervals, pairing the bike/row and barbell
Within these short windows, we're aiming to choose weights and variations that allow for around 2 rounds to be completed (~45 Seconds Per Movement)

 

**EXTRA**

Metcon (AMRAP - Rounds)

3 Giant Sets:
:30 Seconds Front Plank Hold
:30 Seconds Overhead Squat Hold (Bottom)
:30 Seconds Superman Hold

Rest 1:30 Between Sets

90 seconds of work and 90 seconds of rest in this midline focused body armor piece
Move right from one movements to the next and rest 1:30 following the superman hold
We'll accumulate 30 seconds at each movement instead of just rotating on the :30
**Front Plank Hold: **Go From Elbows or Hands
**Overhead Squat Hold (Bottom): **Weight as Desired, But Should

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