Monday 4.10.2023

Coach’s Notes:

Today’s Part A is intended to build off of our Monday session from two weeks ago. If you are working through the “Fitness” side of things, try to increase your loading on the Bent Over Row from what you did that day (if you were here). For the Adductor -Bias Side Plank check back to Monday 3.20.2023 for notes and tips.

On the “Performance” side, this Snatch complex work should look familiar, as we did the same sequence with the Clean last week. Only build as proper technique will allow, and feel free to drop the bar between the Hang Snatch and Snatch if grip is an issue.

For conditioning, we will be doing some short-duration, fast-paced sets in Part B, leading to an all-out effort test on the 500 Meter Row. Since we will be having to run two heats through the Echo Bike piece (staggered by a minute), the rest time from the end of Part B and the max effort Row won’t be exactly the same for everyone; this is no big deal, just be sure to give your all, and see if you can set a new PR at this distance.

“FITNESS”

A. Four sets of:
Supinated Grip Barbell Bent Over Row x 6-8 reps @21X0
(try to increase weight from 3.27.2023)
Rest 30 seconds
Single Arm Overhead Carry x 60 feet each arm
Rest 30 seconds
Adductor Bias Side Plank x 20-30 seconds each side
Rest 60 seconds

Parts B. & C.: Same as “PERFORMANCE”

“PERFORMANCE”

A. Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 2 reps @ 65-70% of 1-RM Snatch

then...

Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch + Snatch @ 75-85% of 1-RM Snatch

*You may drop the bar and reset between your Hang Snatch and your Snatch from the floor.

B. Every 2 minutes, for 12 minutes (6 sets):
8/6 Calorie Echo Bike
8 Toes to Bar (or V-Ups)
8 Burpees

Rest until the clock reaches 15:00 (or so), and then...

C. For time:
500 Meter Row

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 45 minutes (3 sets) for times:
*Station 1 – 1800/1500 Meter Bike Erg
*Station 2 – 450/375 Meter Ski + 450/375 Meter Row
*Station 3 – Three rounds of:
8 Ring Rows
16 Walking Lunges (unweighted) or Low Step-Ups
24 Second Plank Hold

Note your times to complete each station, with the goal of consistent times for each set.