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Components

Power Snatch

Randy

Metcon

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Workout

“Randy”

STEADY

1a.) Before Class Hour
- Foam Roll: Quads/Adductors/Glutes/Hamstrings
- Adductor Rocks: 10E (Slow)
- Single Leg Extended Glute Bridge: 2 X 10E

READY

1b.) 1 Round (0:00-12:00)
- 400M Run
- 8E Shoulder CARs
- 8E Bird Dog w/:01 Pause at Extension
- 8E Inverted Toe Touch
- 20 Band Pull Aparts
- 20 Banded Good Morning

* In the remaining time, brief S.F.P (Foundation/Prep) and allow athletes to grab barbells.

S.F.P.

2a.) Foundation/Prep: (REST :30 between sets) (12:00-18:00)
- 3 X 1 Snatch Pull + 1 A/K Power Snatch
- 3 X 1 Snatch Pull + 1 B/K Power Snatch

* See workout notes below.

* Allow 6:00 for athletes to grab weight and prepare for S.F.P (Power Snatch).

Power Snatch (1 @ 90% every 1:15 for 8 sets)

2b.) Power Snatch: Every 1:15 for 8 Sets: (24:00-34:00)
- 1 Power Snatch w/90%

* See workout notes below.

* Allow 4:00 to brief E.S.D, demo any movements, and for athletes to prepare equipment for the workout.

E.S.D.

Randy (Time)

For Time:
75 Power Snatches, 75# / 55#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

(38:00-46:00)

* Goal: <5:00, Time Cap: 8:00

* Level 3: RX
* Level 2: RX
* Level 1: (45/35)

* See workout notes below.

* REST 4:00 then proceed to the next conditioning piece.

Metcon (Time)

4.) 400M Time Trial
For Time: (50:00-55:00)
- 400M Run Time Trial

* Goal: <2:30, Time Cap: 5:00

* See workout notes below.

* Allow 2:00 for athletes to prepare for Adaptation.

ADAPTATION

5.) (57:00-60:00)
Minute 1: :45 Standing Straddle
Minute 2: :20E Eagle in Saddle
Minute 3: :20E Twisted Cross

WORKOUT NOTES

S.F.P. 2a.) Notes:
Complete all sets of "Snatch Pull + Above the Knee Power Snatch" before moving on to the next progression. Take :30 REST between sets.

S.F.P. 2b.) Notes:
If you DO NOT know your 1RM Power Snatch, please choose a weight that is high in difficulty but still allows you to move with a measure of technical proficiency and speed. Your Power Snatches should be at a weight that is heavier than what you moved on 04.25.22.

E.S.D. 3.) Notes:
With how light the barbell weight is, be aggressive with moving through this piece in terms of how many reps you perform before setting the bar down.

E.S.D. 4.) Notes:
Take your first 50M to build to a faster pace than you would typically run a mile. After ¾ of the run is complete, try to finish strong at the end of the final 75-100M.

Whiteboard:

Wednesday, May 11, 2022

Male Clients