Monday 7.17.2023

*Coach’s Notes: Our Snatch progression is working its way to the floor today, but we will start with some building sets from two different hang positions. The goal is to use the same solid balance and footwork that you establish in your early sets when you get to your heavier reps of the full lift.

The other option today will be upper body pressing work. Start at different stations if needed to share the Landmine set-ups.

Compare your scores on the conditioning piece to 8.22.2022

“FITNESS”

A. Three sets of:
Half Kneeling Landmine Press x 6-8 reps each arm @ 21X1
Rest 30 seconds
Bent Over Dumbbell Reverse Flies x 8-10 reps @ 2010
Rest 30 seconds
Bench Dips x 10-15 reps @ 2010
Rest 30 seconds
Hollow Hold/Rock x 30-40 seconds
Rest 30-60 seconds

B. Same as "Performance"

“PERFORMANCE”

A. Every 90 seconds, for 9 minutes (6 sets):
High Hang Snatch + Hang Snatch from 2″ Below the Knee

Start around 60% and build to about 80% of your 1-RM Snatch.

Immediately followed by (at the 9 minute mark)…

Every minute, on the minute, for 6 minutes (6 sets):
Snatch x 1 rep

Aim to perform these at around 80-85% of your 1-RM Snatch.

B. Against a 60-second running clock, complete:
100-ft Dual Kettlebell Front Rack Carry
Max Burpees in Remaining time

Rest 30 seconds, then...

60 Second Row for Max Calories

Rest 90 seconds, then...

Repeat for a total of FOUR set for max reps and calories.

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400 Meter Run
Station 2 — 500/400 Meter Row
Station 3 — 1000/800 Meter Bike Erg