15 minutes to establish a 1RM Snatch
2) METCON
Complete the following sequence for time (20 min cap):
45 Toes to bar (T2B)
...then, 3 rounds of:
15 Deadlift (185/135)
15 Back Squat (185/135)
3) Skill
EMOM for 10 minute:
Butterfly/Kipping PU:
4) Accessory
4 x 6 Good mornings
Post loads and results to whiteboard and comments.
Coach's Notes. (shoot for holiday break start time of 0615...any other planned start times, post to comments!)
Strength. Level 1 Trainers, let’s put some of those good tips we learned from Mark to use in warming up our small groups. Remember the progressions on the squatting quad snatch drills: Muscle Snatch, Power Snatch, Power Snatch + Overhead Squat, Squat Snatch. Click on the link above for a demo of this warm up. Reminder, this is 15 mins of focused work to set a 1RM for the day. Don't spend 30 mins trying to PR, we have other work to do:
METCON. This glorious workout comes to us from the final workout of The Granite Games held in St. Cloud (MN). If you are feeling squirrelly the Elite weight for that competition is 235/165 with a 12 minute time cap. Here is the link for that competition website with some more descriptions.
Skill. For 10 minutes, let's practice butterfly or kipping pull-ups, depending upon your skill level of pull-ups. Pick a repetition number that you feel comfortable attaining within a minute and knock that out every minute for 10 minutes. Try to pick a target that will force you to work hard to go unbroken and focus on maintaining a consistent kip and rhythm every round.
Today’s KPP:
- Be patient with the 2nd pull of the snatch, don’t pull too early.
- Ensure the barbell “rips the shirt” as it rockets upward following the 2nd pull. (Keep that barbell as close to you as possible).
- Protect that lumbar curve during the METCON and keep your back tight. Don’t relax in an effort to go faster.