15 minutes to establish a 1RM Power Snatch
2) METCON
Complete the following sequence for time (25:00 time cap):
75 Wallballs (20/14)
EMOM: 5x HSPU
Rest 1 minute
ME UB Pull-ups
Rest 2 minutes
75 HSPU
EMOM: 5x WBs
3) Skill
3 x 30 Box Jumps
Rest as needed between efforts
4) Accessory
4 x 8 Good mornings (Medium-Heavy)
Post loads/results to whiteboard and comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times)
Strength. The power snatch uses the same exact set-up, 1st pull, and 2nd pull as a full snatch. The only difference is that the catch portion of the lift is above a squat (hip crease stays above the knees). Here is a good video example of a power snatch.
METCON. You can NEVER have enough WBs. They transfer to thrusters, front squat, and they also improve your squat form in the hole. This METCON will combine three separate workouts into one. First, complete 75 wallballs and every minute on the minute (including 0:00) knock out 5 x HSPU. Rest for 1 whole minute, then attempt a maximal effort unbroken set of pull-ups. Rest 2 minutes and now we are going to do the inverse of the first workout. This time, the goal is to finish 75 HSPU and every minute on the minute you will knock out 5 x WBs. Put down gymnastic mats against the wall that way you can do wallballs and HSPU in the same place.
Your score for the METCON is your time for the first portion, number of UB pull-ups in the second portion, and your time for the third portion.
Skill. Complete each set of box jumps as quickly as possible...no rest. Rebounding box jumps are the quickest way to cycle through, and involve resting at the top of the box as opposed to the bottom. View the floor as lava and attempt to get off of it as quick as possible...check out this video demo. This skill will be very useful in the upcoming Open. If rebounding box jumps are a tool you already use, then practice on a taller box (Men-30”/Women-24”) -- challenge yourself. HOWEVER, one big caveat:
Rebounding can be tremendously efficient, but places a huge amount of stress on your calves and Achilles tendons. If you are have not systematically built up your BJ capacity over time or have known mobility restrictions down low (or are not planning to make a run in the Open), back off the advanced technique and complete as quickly as possible with jump-up/drop-downs or by rapidly cycling step-ups.
Accessory. We’ve done Goodmornings a couple times now. Make sure you are going up in weight on the barbell. Your lower back is probably stiff due to all the wallballs...goodmornings will help that lower back pain out.
Today’s KPPs:
- Make sure you warm up your squat form for all the wallballs. Since we are doing a 1RM Power Snatch you may not have effectively warmed that position up as much as you think.
- On the box jumps, make sure you open your hips all the way on top of the box.