I hope everybody had an excellent Christmas!
• Teaching Notes
Right now, we’re tackling our Squat Snatch development at the moment with the concentrate on finishing 3 Snatch Pulls, adopted by 2 Squat Snatch Singles with the emphasis being a high quality set-up place from the ground and staying linked by the elevate. We’ll ideally have athletes construct from 70-85% over the course of the 5 units. We’ll then transition into the exercise “Diddy Kong” that’s meant to problem extra strict energy, stamina and muscular endurance in a gradual couplet with the objective of constructing quantity of quantity right here within the Dumbbell Snatch and Strict Pull-Up. The main focus right here can be on high quality scaling choices for strict pull-up energy growth after which simply lowering the load or limiting the vary of movement for the Snatch.
Power:
Each 2 minutes for 10 minutes.
1x [ 3 Snatch Pulls + 2 Squat Snatches ], decide load
Metcon: “Diddy Kong”
As many reps as doable in 10 minutes of:
12 Alternating Dumbbell Snatches, 50/35 lbs
2 Strict Pull-ups
12 Alternating Dumbbell Snatches, 50/35 lbs
4 Strict Pull-ups
12 Alternating Dumbbell Snatches, 50/35 lbs
6 Strict Pull-ups …
Proceed including 2 Strict Pull-ups till time expires.
Equipment:
5 rounds for high quality of:
8 L/8 R Banded Paloff Press + Rotations
5x [ 6 PVC Lateral Hops + 1 Box Jump, pick height ]
