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Components

Power Snatch

Metcon

Settings

Workout

Gilbert Baker

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)
- 2:00 Ride/Row (EASY)
- 15E Bird Dog
- 12E Single Arm KB RDL + High Pull
- 10 KB Goblet Kang Squat (Same KB)
- 8 T-Inchworm w/Push-Up

* With the remaining time, have athletes grab barbells, demo S.F.P prep movements, and transition.

S.F.P.

2a.) Foundation/Prep: 6:00 EMOM (REST :30 between sets) (12:00-18:00)
Minutes 1-3: Stage Snatch Pull (:01-:02 Pause off ground, B/K, A/K, Hips)
Minutes 4-6: Power Snatch

* See workout notes below.

* Allow an additional 5:00 for athletes to build in weight and prepare for S.F.P.

Power Snatch (Every 2:00 for 5 Sets)

2b.) Power Snatch: Every 2:00 for 5 Sets (23:00-33:00)
- 3 Power Snatch w/60%+ (Building)

* See workout notes below.

* Allow 6:00 to brief E.S.D, demo any movements, and for athletes to prepare all equipment for the workout.

E.S.D.

Metcon (7 Rounds for calories)

3.)
7 Sets EACH for Score: 1:00 AMRAP (REST 1:00 after each set) (39:00-53:00)
- 5 DB Hang Power Clean (50/35)
- 7 DB Shoulder to Overhead (50/35)
- AMRAP Calorie Ski

* Goal: 9+ Calories/Set

* Level 4 (RX+): 7 DB HPC + 9 DB S2O
* Level 3: RX
* Level 2: DB (35/25)
* Level 1: DB (25/15)

* See workout notes below.

* Allow 3:00 for athletes to put away equipment and gather for adaptation.

ADAPTATION

4.) (56:00-60:00)
Minute 1: :20E Thread the Needle
Minute 2: :45 Puppy Pose
Minutes 3-4: Core 4 Series

WORKOUT NOTES

S.F.P. 2a.) Notes:
Perform w/PVC or empty barbell. Progress in weight from snatch pulls into power snatches. Athletes can use power snatch intervals to start building to percentage for S.F.P.

S.F.P. 2b.) Notes:
These are NOT touch and go reps. Perform your power snatch reps as singles taking no more than :10-:15 between reps. If you DO NOT know your 1RM Power Snatch, start with a weight you feel you could confidently move for 7-8 reps with moderate difficulty. Use this piece to move up in weight each interval building to a heavy triple for the day.

E.S.D. Notes:
Dumbbell movements should be completed without setting them down (complex) and within :20. This will allow time to transition to the SkiErg for athletes to spend at least :30 accumulating calories. Move at a moderate-fast pace on the SkiErg but NOT A SPRINT. You will not be able to recover in the short period of time you have to rest if you are sprinting in order to stay consistent. If you are able to maintain pace for the first 4 rounds, see if you can push the pace faster on the ski to accumulate more calories on the back half of the workout.

Whiteboard:

Friday, July 01, 2022

Male Clients