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Mobility: Shoulder Mobility.
Skill Practice Warm Up: None (more time for snatches and practicing HSPU!)
Workout: Squat Snatch
5 x 3 (5 sets of 3 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.
Super Set: Ring Dips
Perform one set of 5-8 ring dips or ring push-ups between each set of snatches. If 8 ring dips per set is ‘easy’ for you, perform a 3second pause at the bottom of each rep (and then drop the number of reps if needed).
Metabolic Conditioning Workout: “Winter Palace” – As many ‘repetitions’ as possible in 7 minutes.
5 Kipping Handstand Push Up (Advanced: kipping head to floor, Intermediate*: 1 abmat, Novice: db strict press 1/3 bw combined)
10, 12, 14, 16… etc
American Kettlebell swing (Advanced: 53lbs, Intermediate*: 35lbs, Novice: 26lbs)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4 – 7 rounds (each round add two kb swings)
Coaching Tips: Pace carefully with the HSPU. Break them into smaller chunks early on. If you know that you’ll get stuck on them, don’t scale down the range of motion (more abmats), instead, scale down the reps (do 3 every round for example).
Compare To: New (ish) workout. Compare to this very similar one we have done in the past.
Article: The Race to Nowhere in Youth Sports