Katie is another perfect example of “Strong is the new pretty” (just like the girls in the article below)!
Mobility: Hip Mobility.
Skill Practice Warm Up: None.
Workout: Squat Snatch
7 x 1 (7 sets of 1 reps “across,” the same weight for all sets)
PEOPLE WHO CAN’T SQUAT SNATCH –
If you are completely unable to do squat snatches, you should start this cycle with power snatch + overhead squat + snatch balance (that would be one ‘rep’) unless otherwise stated here. The bar should be relatively ‘light’, but full range of motion is a must (especially on the OHS). Keep doing this barbell complex until you are able to receive the bar below parallel. Doing this drill regularly (with a load of consistent mobility work) will get you MUCH better at snatches within a matter of weeks!
Super Set: Ring Dip
Perform a set of 3-5 reps of ring dips (or ring push-ups) in between each working set of snatch.
Metabolic Conditioning Workout: “Tunnel of Love” – As many rounds as possible in 8 minutes.
50m overhead plate walk (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)
5 bumper plate burpees (same)
Row (Advanced: 300m, Intermediate*: 250m, Novice: 200m)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 1 – 3.5 rounds
Coaching Tips: Move quickly on the overhead carries. If you move slowly, you will have to hold the weight overhead for a longer period of time (versus moving faster and bringing it down for more frequent rests). Sprint through the bumper plate burpees, but maintain a flat back. Try to go hard on the row. This will be the bulk of the time, and the best place to gain ground.
Compare To: New Workout!