Saturday, January 25

February 5, 2020

 

"Silverback" Week 10:
- - - - - - - - - - - - - - - -
Dialing in the hang power snatch today. Four parts:

1. Mobility and Activation (~10:00)
2. Hang Power Snatch Technique (~10:00)
3. Hang Power Snatch (~10:00)
4. Conditioning: "Group Hug" (~30:00)
Extra
4. Gymnastic Conditioning (~10:00)

ACTIVATION
2 Sets
30 Seconds Bike
30 Seconds PVC Pass Throughs
30 Seconds Superman Hold
30 Seconds Inchworms

*Increase Bike Intensity Each Round

3 Minutes For Quality
9 Slow PVC Overhead Squats
6 Push-ups
3 Strict Pull-ups

 

Hang Power Snatch Technique 

5 Sets:
3 Hang Muscle Snatches
2 Pausing Snatch Grip Push Jerks

Technique Loads:
Set 1: 30% of 1RM Snatch
Set 2: 35%
Sets 3-5: 40%

Working lighter loads of Hang Power Snatch Technique before we build to heavier weights in our next piece
These 5 reps across the 5 sets are designed to be completed without dropping the bar
The Hang Muscle Snatch is designed to work a strong hip extension and fast upper body turnover
The PausIng Snatch Grip Push Jerk is designed to work on getting under the bar fast and receiving the weight in a balanced position
Pause for 2 seconds in both the dip and catch of the Pausing Snatch Grip Push Jerk
Rest as needed between sets
Click Here For a Demo Video of the Complex: https://youtu.be/FDqV4GtPmYk

 

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

On the 1:30 x 5 Sets:
30% Max Ring Muscle-ups
3-3-2-2-1 Hang Power Snatches

Working gymnastics and weightlifting in this interval piece
You'll start each set by completing 30% of your max set of Ring Muscle-ups
For Example: If your max set is 10, you'll complete 3 reps each round
These ring muscle-ups are ideally completed unbroken
After the ring muscle-ups, you'll complete a set number of hang power snatches
Rounds 1-2: 3 Reps
Round 3-4: 2 Reps
Round 5: 1 Rep
Start between 60-65% of your estimated 1RM Snatch for the sets of 3 and steadily build to a heavy single


The aim for your heavy single is to approach the area of 75-85%, all based on feel
After your Hang Power Snatches, you'll rest until the next round begins
Rounds begin on the 0:00 - 1:30 - 3:00 - 4:30 - 6:00
Your score is the heaviest Hang Power Snatch weight lifted
SUBS
Ring Muscle-ups
Reduce Percentage
Strict Banded Ring Muscle-up Drill - http://youtu.be/jtmu_0qVZnk

 

Group Hug (Team Version) (AMRAP - Rounds and Reps)

Teams of 3
AMRAP 30:
5 Toes to Bar
7/5 Cal Bike/Row
5 Hang Power Snatches

Bar Increases Every 6 Rounds (Twice Per Teammate):
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)

One athlete works at a time in this team of 3 workout
The first athlete will complete all three stations before the next athlete begins their round
Score a round every time an athlete finishes a round, not when all 3 athletes get through
Choose a toes to bar rep scheme or variation that will be completed unbroken every round
The barbell weight will increase after every 6 total rounds, or every 2 turns per athlete
The first 4 weights should all be completed unbroken, with the last weight being a heavier load that you can complete in 1-2 sets
Once you get to the 5th weight, you will spend the remaining time of the 30 minutes on that barbell, as the loading will not increase
Team scores today are total rounds and reps completed
SUBS
Toes to Bar
Reduce Reps
Knees to Elbow / Chest / Waist
Feet as High as Possible (While Maintaining Rhythm)

 

**EXTRA**

 

Group Hug (Individual) (Time)

5 Rounds:
15 Toes to Bar
21/15 Calorie Bike/Row
7-6-5-4-3 Hang Power Snatches

Weight Increases Every Round:
Weight 1: 115/85
Weight 2: 135/95
Weight 3: 155/105
Weight 4: 165/115
Weight 5: 185/125

Over the 5 rounds of this triplet workout, the hang power snatch reps will decrease as the weight increases
The first round is 7 reps, the second round is 6 reps, and so on….
No matter what the weight is, you should be able to complete the listed repetitions in no more than 2 sets
You'll use one barbell and change the weights as you go, either before or after the hang power snatches
Choose a toes to bar variation that allows you to complete the 21+ toes to bar unbroken when fresh
We'll cap this workout at 30 minutes

 

Metcon (AMRAP - Reps)

Ascending Ladder for 7 Minutes:
3 Handstand Push-ups
15 Abmat Sit-Ups
6 Handstand Push-ups
15 Abmat Sit-Ups
9 Handstand Push-ups
15 Abmat Sit-Ups
12 Handstand Push-ups
15 Abmat Sit-Ups
….
Increase by (3) Reps Until Finish

Rx+ Strict


Working our strict pressing strength along with midline in this gymnastics conditioning piece
Over the 7 minutes, you'll climb by 3 handstand push-ups each round while the abmat sit-up reps remain constant at 15
Your score at the end of the workout is total reps completed
If you have 15+ unbroken strict handstand push-ups, try to complete the workout as prescribed
If you have less than 15 unbroken strict handstand push-ups, consider reducing the volume (Climb by 1-2 Reps) or choose a variation from the subs list below


SUBS
Strict Handstand Push-ups
Reduce Reps
Handstand Push-ups with Feet on Box (Reduces Weight Being Pressed)
Double Dumbbell Strict Press

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