Try to be sure you’re this completely happy throughout Snatches right this moment.
• Teaching Notes
Now we have a enjoyable little open esc model exercise right here with the load escalating as we get via the rounds on this exercise. For the primary 4 rounds or so this exercise is supposed to be very manageable with the Field Leap Overs being the first factor slowing athletes down. As soon as we hit rounds 5+ the load will increase to a quantity that can begin to make athletes decelerate between reps and the exercise shifts to being primarily a Energy Snatch exercise. We’ll begin off the day with a barbell primer of kinds with the deal with retaining the bar shut and driving via the bottom as we transfer from a muscle snatch right into a low hold energy snatch. Do not forget that the low hold place is dictated as 2 inches under the knees which is able to assist athletes deal with staying over the bar whereas participating their hamstrings. Lean into teaching the Snatch right this moment and getting athletes to really feel competent and prepared going into the Open this subsequent week.
weightlifting:
Each 1 min for 8 minutes.
1x [ 1 Muscle Snatch + 1 Low Hang Power Snatch ], decide load
Prompt beginning load at 40% of 1RM Snatch.
Metcon: “Escalator”
As many reps as doable in 13 minutes of:
1 Wall Stroll
3 Energy Snatches, 95/65 lbs
5 Field Leap Overs, 30/24 in
1 Wall Stroll
3 Energy Snatches, 95/65 lbs
5 Field Leap Overs, 30/24 in
1 Wall Stroll
3 Energy Snatches, 135/95 lbs
5 Field Leap Overs, 30/24 in
1 Wall Stroll
3 Energy Snatches, 135/95 lbs
5 Field Leap Overs, 30/24 in
1 Wall Stroll
3 Energy Snatches, 155/105 lbs
5 Field Leap Overs, 30/24 in
1 Wall Stroll
3 Energy Snatches, 155/105 lbs
5 Field Leap Overs, 30/24 in
1 Wall Stroll
3 Energy Snatches, 185/125 lbs
5 Field Leap Overs, 30/24 in
1 Wall Stroll
3 Energy Snatches, 185/125 lbs
5 Field Leap Overs, 30/24 in
1 Wall Stroll
3 Energy Snatches, 185/125 lb
5 Field Leap Overs, 30/24 in
Equipment:
3 rounds for high quality of:
Weighted Plank Maintain, decide load, 1 min
Hole Maintain, 30 secs
Copenhagen Plank, L 15 secs/R 15 secs
