• Teaching Notes
Snatch day is on the docket immediately with a enjoyable little mixture of Squat Snatches working our manner as much as a heavy single immediately (not a real 1RM) after which transferring right into a basic couplet of Overhead Squats and Toe to Bar. The main focus right here for the warm-up shall be priming positions and getting athletes in the perfect positions to recieve the Snatch. This contains good thoracic prep, ankle prep, and hip mobility with a purpose to obtain in essentially the most upright positions doable. We shall be on a 1:15 clock, which permits simply sufficient time to relaxation whereas conserving the CNS primed with the texture of the earlier elevate. The purpose must be to get athletes as much as round 90-95% of 1RM immediately for the ultimate single of the day.
For the exercise, have athletes give attention to urgent up on the bar frequently as they’re within the Overhead Squat and work on cycle price and mechanics all through. The purpose is a difficult unbroken set of 15 Overhead Squats, so if the loading is an excessive amount of right here then we shall be trying to scale to permit for that with a purpose to get to the Toes to Bar with about 45-60 seconds left on the clock. With that we wish to begin with a giant set of Toe to Bar after which dial issues in with brief manageable units within the remaining time. For modification functions we’d like to see coaches have athletes transfer to alternating Toe to Bar as the primary different after which work their method to kipping knees to chest or strict knee raises.
weightlifting: Snatch
Each 1:15 x 10 Units
Units 1-5: 2 Reps @ 70-80%
Units 6-10: 1 Rep @ 83%+
metcon: “Theaetetus”
4 Units, For Reps
1:30 on/1:30 off
15 Overhead Squats
-Max Toes to Bar within the Remaining Time
Load: 135/95lb, 61/43kg
equipment:
For Completion:
4 Units
2:00 On/1:00 Off
15 GHD Sit-Ups
5/5 Rotational Kettlebell Swings
-Max Parallette Assist L-Sit Remaining Time
