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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Friday, October 18, 2013

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Silly 6am On Ramp!

Fitness & Health:
A. Close grip bench; 5 sets of 3 across.
B. Every minute on the minute for 16 minutes:
Odd: 3 dips
Even: 3 hang power snatches

Fitness:
A. Close grip bench; 5 sets of 3 across.
B. Every minute on the minute for 16 minutes:
Odd: 3 dips
Even: 3 hang power snatches

Performance:
A. Close grip bench; 5 sets of 3 across.
B. Every minute on the minute for 16 minutes:
Odd: 3 weighted dips
Even: 3 snatches (full or power your choice)

Coach’s Tips

For Part A, please build up to a heavy set of 3 reps on the close grip bench press, then do 4 more sets at that weight for a total of 5 work sets.  Remember that the grip for this is 12-14 inches, such that your elbows are close in against your ribs.  This particular version of the movement usually mean that you will lower the bar in an arc, lower than you might think, closer to your bottom ribs than to your chest.  This is fine, and is actually a good sign because it necessarily happens when you keep elbows in close.  The tendency here is to go with too wide of a grip, just so that you can lift more weight, but please check you ego, and don’t worry about the number, instead focus on the movement. For Part B, you will be alternating between dips and snatches.  Choose a variation of dip that is challenging for 3 reps, for more advanced athletes this might mean a weighted ring dip, for others a bodyweight ring dip or a dip with hands on boxes.  If full range of motion pushups on your toes tend to be a challenge for you, please work on these first, instead of skipping ahead to dips.  A good middle option is a ring pushup, but try to focus on maintaining external rotation and consider turning the palms forward at the top of your pushup, of for an extra challenge, during your entire pushup.  Please challenge yourself here, as we aren’t doing a ton of reps. Same idea with the snatches, remembering that you won’t have much rest between movements.  A good guideline for weight to work with might be around 75% of your best snatch, though if working from the hang, or if still not comfortable with technique, you may want to go with something a bit lighter.

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