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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Thursday June 20, 2013

Fitness:
A. Build to a heavy but technically sound weight in the following complex:
1 snatch deadlift
1 snatch pull
1 power snatch
1 squat snatch
B. AMRAP in 10 minutes:
1 strict pullup
1 power snatch (85% of weight used in Part A)
Row 100M
2 strict pullups
2 power snatch
200M row
3 strict pullups
3 power snatch
300M row
etc…

Health:
A. Build to a heavy but technically sound weight in the following complex:
1 snatch deadlift
1 snatch pull
1 power snatch
1 squat snatch
B. 4-5 sets not for time:
3 power snatch
3 weighted pullups, strict pull-ups or 1 negative
Row or Airdyne 10 cal @80%
Row or Airdyne 10 cal @50%
rest 1 min

Performance:
A. Build to a heavy but technically sound weight in the following complex:
1 snatch deadlift
1 snatch pull
1 power snatch
1 squat snatch
B. AMRAP in 10 minutes:
1 weighted pullup (25/10)
1 power snatch (@85% of weight used in Part A)
Row 100M
2 weighted pullups
2 power snatch
200M row
3 weighted pullups
3 power snatch
300M row
etc…

Coach’s Tips

For Part A, we are looking to work skills and positioning, no need to hit any PR’s today, instead focus on keeping the technique sound.  The main points to focus on today are staying tight in the core and upper back, keeping the bar close in to the body and full extension.  For Part B, we continue with our ascending ladder theme this week.  Use 85% of the best weight you used in Part A for your power snatches in Part B.  If you don’t have pullups, you can use a band to do them today or ring rows if you are more comfortable with that.

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