140410 Thu – Snatches and “Burnt Reputation”
Remember to keep your eyes up on snatches!
Throwback Thursday: The door to the original Shed (Circa 2006-late 2008).
Mobility: Shoulder Mobility and Ankle Mobility.
Skill Practice Warm Up: Pistols. Perform 3-5 reps per leg for 5 sets. If you cannot do a pistol yet, practice sitting onto a box, or plate stack, then standing back up using only one leg. Adjust the height of the box (you can even put a on the ground and then stand on it to make finer adjustments using a higher box) to see how low you can go and still come back up for a set of 3.
1 – 1 – 1 – 1 – 1 – 1 – 1 (7 sets of 1 rep “Strong Effort,” adjusting load each set)
Superset: Ring Row
Perform 3-5 reps between each working set of snatches.
Metabolic Conditioning Workout: “Burnt Reputation” – As many rounds as possible in 7 minutes.
5 left / 5 right single arm dumbbell power snatches (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)
15 box jumps (Advanced: 24in, Intermediate*: 20in, Novice: 12in)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 7 rounds. Scale up the db to 65/40lbs and the box to 30/24 for an extra challenge.
Coaching Tips: Remember to do ‘jump up step downs’ on the box jumps. For the dumbbell snatches, using a hook grip will save your grip for later rounds. Pace the first couple rounds so that you don’t blo up after minute 3!
Compare To: New workout!
Article: Don’t call yourself “stupid” …
(I also feel like this applies to ‘uncoordinated’, ‘un-athletic’, etc! –jj)