Wednesday 6.28.2023

Coach’s Notes: Day 3 of this cycle incorporates either the Snatch (Performance), or a Kettlebell-based circuit (Fitness), as well as interval-based, aerobic conditioning.

The High Hang position is the simplest starting point for full Snatches (or Cleans), as we focus on moving straight down and up for vertical hip extension, and a fast turnover into the receiving position. These sets should be pretty light, given the rep scheme and short rest, so focus on speed this week.

The conditioning sets should be completed at a sustainable pace, with very similar times for each. If you are running over 5 minutes on your sets, adjust the distances on the machines.

“FITNESS”

A. Take 12 minutes to cycle through the following, resting as needed:
4 Half Turkish Get Ups each arm (come to the half-kneeling position, then return to the floor)
8 Kettlebell Chainsaw Rows each arm
12 Piked or Lying Leg Lift-Overs (R + L = 1)
15 Tall Kneeling Band Pull Aparts

Choose a moderate-weight Kettlebell that allows for good movement throughout.

B. Every 6 minutes, for 24 minutes (4 sets):
15 Box Jump-Overs (or Step-Overs)
600/540 Meter Bike Erg
15 Kettlebell Swings
300/270 Meter Ski

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 3 reps

Let mechanics dictate the load, but focus should be on getting full extension and receiving in a low and stable position under the barbell.

B. Every 6 minutes, for 24 minutes (4 sets):
15 Box Jump-Overs (24/20")
600/540 Meter Bike Erg
12 Power Snatches (95/63 lb)
300/270 Meter Ski

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Walk 100 Meters
600 Meter Run or Row @85%
Walk 100 Meters
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds