Tuesday November 15, 2016

We’re  taking full advantage of Coach Matt’s latest certification. We’ll be working on the Olympic lifts on Tuesdays and Thursdays. We will be working with PVC pipes and empty barbells to lock in form before adding weights.  Don’t be lazy just because you are using PVC.  Actually engage the muscles you would be using if there was a weighted barbell in your hands.

You should be familiar with the Snatch from doing the Bergner Warm-up. A review of last week:

  • Down
  • Finish
  • Elbows High and Outside
  • Mid-Hang

Strength

High Hang Snatch + Hang Snatch = 1 rep

EMOM for 10 minutes – 1 rep

High Hang = knee break only, Hang = knee break & hinge at the hips, load those hamstrings.

This can be done as a power or squat. Whatever you need to do to pull yourself under the barbell.  This will be light weight, especially if you are doing power, and is designed to force explosive hips and having the chest up, shoulders behind the barbell when you pull.

(Partner up and space the reps by 30 seconds.  Get in lines on the black matting so             Coaches can look down the line and easily see everybody’s form.)

WOD

12 min alternating EMOM (4 Rounds)

  • 30 sec of Hang Power Snatch (RX+ Hang Squat Snatch) (135/95/65)
  • 5 Pull Ups (strict weighted) (RX+ Muscle Ups)
  • 10 Bumper Plate Overhead Walking Lunges (45/35/25)Count your snatch reps each round for “score”

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