5.16.2022
Warm-up
[3:00-12:00]
7:00 AMRAP
1:00 Cardio Choice
10 Alternating Arm Swings
10 Weighted Passthroughs
10 Alternating Lunge + 10 Jumping Lunges
Specific Prep
[12:00-20:00]
Snatch: Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better.
COACH LED Barbell Prep
3 Segmented SN DL
3 Snatch High Pull
3 BTN Push Press
3 Snatch Balance
3 Overhead Squats
3 Hang Power Snatch
3 Power Snatch w/ 2s pause at catch
3 Squat Snatch (or PS + OHS)
+
Build to opening weight in 2-3 sets (50-60-70% OF 1RM)
Power Snatch + Squat Snatch (1.1 x EMOM 12:00)
*Choice on starting weight, increase by feel to heavy for the day
We are now in the final weeks of our progressions and the goal is to get to something heavy today and push close to 90-95% of Power Snatch as final load for the day. If you are feeling it, go for a PR.
power snatch + OHS (1.1 x EMOM 12:00)
*Choice on starting weight, increase by feel to heavy for the day
hang Power Snatch + OHS (2+1 x EMOM 12:00)
Keep loading light and focus on mechanics
Specific Prep
[32:00-42:00]
Alternating DB Snatch: Keep the DB close to the body on the way up as well as on the way down. Switching either above your head or on the way down will limit excess stress on the lower back as we can keep better tension at the floor if we are switching there and unloading before hitting our next rep.
PREP
5/5 DB DL
5/5 Snatch High Pull
5/5 Alt DB Snatch
Bike
Let's feel out some true "Threshold" pacing on bikes today
PREP:
1:00 at HARD effort
slow spin/walk for 90s - note avg. rpm/cadence
+
30s at "HARDER" effort
rest 60s - note avg. rpm/cadence
+
10s at "max" effort
slow spin/walk 2:00 - note avg. rpm/cadence
Metcon
[42:00-54:00]
Shrimp Gumbo (3 Rounds for reps)
12:00 EMOM
min 1: Alt DB Snatch 35/25#
min 2: Abmat Sit-Ups
min 3: Cal Air Bike
min 4: Rest
*Max Reps Each Minute
Open/RX+: 50/35#
CC: PUSH/THRESHOLD
We are tackling 3 movements for max reps. On paper this may look easy because we haven’t dedicated the rep counts and it’s relatively short. However, if you really go for this one, it will pack a punch.
GOAL: around 20 Alt DB Snatch, 20-30 Abmat Sit-Ups, and 18-25 Calories for men and 13-17 Calories for women.
Shrimp Gumbo (BUILD) (3 Rounds for reps)
12:00 EMOM
min 1: Alt DB Snatch 25/15#
min 2: Abmat Sit-Ups
min 3: Cal Air Bike
min 4: Rest
*Max Reps Each Minute
Cool Down/Stretch
[54:00-60:00]
1:00 Childs Pose
1:00/1:00 CrossBody Lat Stretch
1:00 Seated Shoulder Extension Stretch
1:00/1:00 Single Leg Forward Fold
Accessory Work
Metcon (4 Rounds for reps)
4 Sets, For Quality
8 DB Cuban Rotations
15 Hollow Rocks + 15sec Hollow Hold
-Max Effort Dual KB OH Hold (53/35#)
EXTRA Competitor WOD
Weightlifting - A&B (Before Main WOD)
Gymnastics Conditioning - C (After Main WOD, before accessories)
PM Row Conditioning -D (Finisher for Day)
Back Squat (8-8-6-4-4(+); rest 3:00)
8 Reps @ 70%
8 Reps @ 75%
6 Reps @ 80%
4 Reps @ 85%
Max Reps @ 90%
Snatch Balance + OHS (1.1 x EMOM 10:00)
*all sets @ 70-80% of Snatch 1RM
*To be done more as a primer
Metcon
Every 3:00 x 6 Sets
3/2 Strict Ring Muscle-Ups
8 Kipping Deficit Handstand Push-Ups 4/2.5
4/3 Kipping Ring Muscle-Ups
Metcon (Time)
Row Test
10x500m
R: 1:00 b/s
