Wednesday 8.17.2022
*Coach’s Notes: “Run Fast Lift Heavy”
We’ve talked before about lifting under fatigue, but here we are again, making a goal of hitting the heaviest Snatches we possible can WHILE we are tired from some 200 Meter Run intervals.
Once again, this can be a valuable ability for anyone that might find themselves having to perform complex tasks in high pressure situations, but it’s also a generally effective way to force us to be efficient, not “over-think” the lift, and reward us for using as little wasted energy as possible in every phase of movement.
If this isn’t your bag, we have a “PUMP” conditioning EMOM that will challenge you with some heavier loading (by using two KBs on the Russian Swings), along with some explosive plyo work on the Tall Box Jumps.
Have fun!
“FITNESS”
A. Three sets of:
Turkish Get Up x 3 reps each arm
Rest 45 seconds
Single Arm Dumbbell Row x 6-8 reps @21X1
(increase loading from 8.8.2022)
Rest 45 seconds
Tempo Goblet Squat x 6 reps @ 3331 tempo
Rest 45 seconds
Strict Toes to Bar or Hanging Knee Raises x 6-10 reps @ 3110
Rest 45 seconds
B. Pump Conditioning
Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 -- 8-10 Kettlebell Gorilla Rows (Left + Right = 1)
Minute 2 -- 4-6 Tall Box Jumps (or 6 Russian Step-Ups each leg)
Minute 3 -- 12-16 Dual Russian Kettlebell Swings
Minute 4 -- 30-40 Second Hollow Hold
“PERFORMANCE”
A. Take 15-20 minutes to build to today's 1-RM Snatch
B. Every minute, on the minute, for 16 minutes (8 sets), for max load:
Minute 1 -- 200 Meter Run
Minute 2 -- Snatch or Power Snatch x 2 reps*
*This workout will have two scores: your total running time, and your total weight lifted on the Snatches. For the Snatches, your goal is to lift the heaviest loads possible across all 8 sets. Score each set as total weight lifted (ex. 200 lbs x 2 reps = 400 lbs for the set). For the run, note your times for each set. If you go over the 60-second mark, that’s OK — you’ll just be cutting into your time for the Snatches (and resting).
“ENDURANCE (AKA SWEAT SESH)”
Every 5 minutes, for 30 minutes (6 sets):
200 Meter Row or Ski
50 Double Unders or Singles
200 Meter Run or 400m Bike Erg
10 Burpees
Try to go a little faster each set!
