Saturday, January 11

January 14, 2020

 

Four parts to our Saturday:
1. Power Snatches from low blocks (~12:00)
2. Power Snatch, building to a heavy (~5:00)
3. Conditioning: "Bike Drop" (~40:00)
4. Gymnastic Skill (~20:00)

ACTIVATION
2 Rounds
60 Second Bike
30 Seconds Overhead Circles
60 Seconds Russian Baby Makers
30 Seconds Kettlebell Swings (Light Weight)

Hang Power Snatch (On the Minute x 8:)

2 Hang Power Snatches (Knee Level)

Sets 1-2: 60%
Sets 3-4: 65%
Sets 5-6: 70%
Sets 7-8: 75+%

Completing 2 Hang power snatches on the minute
These percentages are based off your 1RM Power Snatch
Upon completion of the 8 minutes, Immediately work into the next 5 Minutes below.

Power Snatch (5:00min, Sets of 1)

In a 5-Minute Window:
Build to a Moderately Heavy Power Snatch

With a short 5 minutes to build, we can look to take somewhere around 5 attempts at a moderately heavy single power snatch
Build in load with each set, but the aim here is to keep the weights moderate and form excellent

 

Bike Drop (Time)

Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Bike/Row
75 Power Snatches (75/55)
75 Thrusters (75/55)
75/50 Calorie Bike/Row
60 Power Snatches (95/65)
60 Thrusters (95/65)
75/50 Calorie Bike/Row
45 Power Snatches (115/85)
45 Thrusters (115/85)
75/50 Calorie Bike/Row
30 Power Snatches (135/95)
30 Thrusters (135/95)
75/50 Calorie Bike/Row
15 Power Snatches (155/105)
15 Thrusters (155/105)

One athlete works at a time in this team of 3 workout, splitting reps however you see fit
The barbell weights increase with each round as the reps decrease
These two movements are ideally completed at the same weight, unless there is a huge difference in capacity
Use one barbell and change the weights as you go, but it is ok to use multiple barbells if teammates are using different weights
We'll likely choose our barbell weight based off the Power Snatch
Use the following guidelines when choosing weights
First 2 Bars: Can complete at least 7-15 reps during the workout
Next 2 Bars: Can complete at least 3-7 reps during the workout
Last Bar: Can complete at least 1-3 reps during the workout
Complete as much work as you can before the 30 minute cap
If you hit the cap, put 30:00 as the score and note total completed reps in the notes
Mixed teams will complete the following bike calories:
2 Girls, 1 Guy: 60
2 Guys, 1 Girl: 65

Bike Drop (Individual) (Time)

For Time (30 Minute Cap):
25/18 Calorie Bike
25 Power Snatches (75/55)
25 Thrusters (75/55)
25/18 Calorie Bike
20 Power Snatches (95/65)
20 Thrusters (95/65)
25/18 Calorie Bike
15 Power Snatches (115/85)
15 Thrusters (115/85)
25/18 Calorie Bike
10 Power Snatches (135/95)
10 Thrusters (135/95)
25/18 Calorie Bike
5 Power Snatches (155/105)
5 Thrusters (155/105)

This is the individual version of today's conditioning piece
The barbell weights increase with each round as the reps decrease
The two barbell movements are ideally completed at the same weight, unless there is a huge difference in capacity
Use one barbell and change the weights as you go
We'll likely choose our barbell weight based off the Power Snatch, which tends to be the limiting factor
Use the following guidelines when choosing weights:
First 2 Bars: Lighter weights that you're able to cycle for larger sets during the workout
**Next 2 Bar: **Moderate weights that you're able to cycle small sets or quick singles during the workout
Last Bar: Moderately heavy weight that you'll complete as steady singles during the workout
Complete as much work as you can before the 30 minute cap
If you hit the cap, put 30:00 as the score and note total completed reps in the notes

 

**EXTRA**

Metcon (Time)

15 Minute Recovery Row/Shuttle

Every 4 Minutes (Starting on the 0:00):
50' Handstand Walk

Recovering from our conditioning piece with a long and slow effort on the rower
We'll pair this movement with some gymnastics skill - a handstand walk
Every 4 minutes, we'll get off the rower and complete 50 feet on our hands
Looking for the 50' effort to take no more than 90 seconds to complete
There will be 4 total handstand walks, starting on the 0:00 - 4:00 - 8:00 - 12:00
See below for handstand walk subs

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