Wednesday, November 4, 2015

Snatches! Wahoo.

Fantastic, fantastic work today. It was unreal to coach and great to see everyone making big changes with small adjustments to a few technical elements. As you know we have been doing too many snatches, cleans, and jerks over the past 2 months as our big focus as been to develop the base strength so that we can now translate that into power. As I talked about it with a few of you today we will be doing a lot more of this work over the next two months. 

But as for tomorrow. You are in for a treat. 

Strength

Warmup each movement - Building up to deadlft weight for workout

Conditionin

20min AMRAP

  • 500m row
  • 40 WBS
  • 30 Deadlifts (205/140lbs) (165/110lbs) (115/75lbs)
  • 20 Burpees over the bar
  • 10 HSPU or 20sec Handstand Hold or 10 Box HSPU

Get your lungs ready. This workout is the total opposite to what we did yesterday in terms of how many movements we are doing and the stimulus of the workout, but it has one thing in common as always. It is done with the highest of quality. Even when we are tired we want to try to move with the best possible movement patterns. Go steady on the row, break up your WBS, keep everything tight as you break up your deadlifts, find a consistent pace for your burpees, and don't stare at the wall for too long on the handstand pushups. If you want a challenge you can try doing all your handstand pushups strict. For your deadlift weight choose something smart that you could do for 15 reps unbroken, but you probably should break into smaller sets to save you for the rest of the workout. Set a goal for your rounds and reps and blast away. 

We will start heats at the 0:00 mark, the 3:00 mark, and the 6:00 mark. 

- Team 782