Friday 7.7.2023

*Coach’s Notes: The Snatch work this week will progress from last week’s High Hang sets, down to a Mid-Hang starting positioning. With the addition of the hip hinge, this should allow you to use more weight here — just be sure keep your center of balance back, and don’t allow the bar to swing out away from you as you pull.

Fitness will have a different option for Part A that focuses on overhead stability, coordination, speed, and some core.

Part B will offer two options today: a more traditional, interval-based workout; and a “PUMP” finisher, that focuses on quality reps, muscular endurance, and a little bit of high effort ski work. Pick whichever one works best for you today!

“FITNESS”

A. Three sets (12-15 minutes) of:
Mixed Rack Overhead Kettlebell Carry x 120ft (switch sides at 60-ft — walk slowly here)
Rest 30 seconds
Tall Box Jumps x 4-6 reps or Russian Step Ups x 6-8/leg
Rest 30 seconds
Ring Rows x 10-12 reps @ 2011
Rest 30 seconds
Hollow Hold/Rock x 30-40 seconds
Rest as needed

B. "PUMP" Finisher Option
Three or Four sets of:
8-12 Goblet Cyclist Squats @ 20X0
Rest 15 seconds
8-12 Dumbbell Reverse Flies @ 20X0
Rest 15 seconds
8-12 Zottman Curls @ 20X0
Rest 15 seconds
15 Second Ski @ high effort
Rest 60-90 seconds

“PERFORMANCE”

A. Every 90 seconds, for 15 minutes (10 sets) of:
Hang Snatch from the Knee x 2 reps

Let mechanics dictate the load, but it should be heavier than last week. Focus should be on getting full extension and receiving in a low and stable position under the barbell.

B. Against a 3-minute clock, complete:
400 Meter Bike Erg
20 Wall Balls (20/14 lb)
Max Reps of Burpee Bar Muscle-Ups (or Burpee Pull-ups) in Time Remaining

Rest 90 seconds, and complete three sets for max reps.

“ENDURANCE (AKA SWEAT SESH)”

35-45 minutes @easy to moderate pace:
1000 Meter Bike Erg
20-ft Forward Bear Crawl
20-ft Backward Bear Crawl
60 Jump Rope Singles
300 Meter Row or Run
40-ft Walking Lunge
20 Second Side Plank each side