7/15/15 “Martinez Madness”


Mobility: Ankle Mobility

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (70-80%) power snatch for two. Drop from the top, not touch and go. Try to get 5-7 total sets in, but at least two at the final weight.

Strength: None.

Metabolic Conditioning:  “Martinez Madness” – 14 minute AMRAP

10 power snatch (A: 95lbs, I*: 63lbs, N: 35lb kb swing)

12 box step ups (A: 24in, I*: 20in, N: 12in)

14 deadlifts (same as above)

200m run

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

Scaling Guide:  3 – 6 rounds.

Scale up: 135/83  for an additional challenge if desired.

Coaching Tips: For the majority of people doing smaller sets and probably singles on the power snatches will be a good idea.  Make sure that you maintain good ‘flat back’ discipline on both the snatches and the deadlifts! Feel free to push on your legs with your arms if you wish on the box step ups. Alternating legs is not required, but full hip extension on top of the box is! Jog the run so that you can hit the snatches with decent form (Alternatively, you could run a bit harder, but plan on taking more time breaking the snatches up).

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Compare to: 2014 – 01 – 21

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

Optional ‘Cash Out’: None.

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