1/27/15 “Triple Direct”



Mobility:  Shoulder Mobility.

Skill Practice Warm Up: None.

Strength Workout: Power Snatch 7 x 1 (7  sets of 1 rep “across,” the same weight for all sets)

This is our 4th week of singles on the power snatch, now is a good time to re-evaluate your weights that you are at. If you have been handling the weights every week so far with ease, maybe think about making a slightly bigger jump for this week. If weights were feeling heavy last week, maybe stay at the same weights for another week and really dial in your technique and get comfortable with those weights. And always feel free to ask your coach if you are not sure where you should be at.

Super Set: Single Arm Ring Rows 7 x 4 (7 sets of 4 reps “across,” at the same angle for all sets)

Try lowering the angle more from your last set as we are going down in reps.

Metabolic Conditioning Workout: “Triple Direct”

As many rounds as possible in 7 minutes.

30 double unders

10 hang power snatch (A: 95lbs, I*: 65lbs, N: 35lb kettlebell swings)

20′ overhead plat lunge (A: 45lbs, I*: 25lbs, N: 15lbs)

*Women’s “As Prescribed” Performance weights and reps (Rx)

Scaling Guide:  3 – 6 rounds

Coaching tips: Really try to avoid the “press out” at the top of your snatch. Getting your arms locked out is the priority as you are jumping the weight overhead.  Any pressing out will fatigue your arms even more, and make the lunges and double unders harder then they need to be.


 “Cash Out”:  20 wall ball, 100 db farmer carrys, 2 rounds.

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