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Components

Oly Primer - Snatches ...

Big Drip

Settings

Workout

9/25 WOD

Warm-up

-a lap or 1-2 min on any erg
then 1-2 minutes on:
- pigeon pose + wrist stretches
- foam roller
- barbell thoracic extension
- child's pose

10 each of:
- pass throughs
- Good Mornings
- Russian KB swings (light)
- scorpions

Oly Primer - Snatches & Push Jerks

3 sets:
- 3 muscle snatches
- 3 behind the neck push jerks
- 1 3 position power snatch (high hang, knees, floor)

set #1 - 35% of 1RM Snatch
set #2 - 40%
set #3 - 45%

Stimulus:
- lighter weights, prime the technique of our positions
- behind the neck push jerk is something we seldom do, chose weights wisely
- the 9 reps are designed to be completed unbroken

Big Drip (AMRAP - Rounds and Reps)

20 min AMRAP:
- 200m run
- 16/12 cal Echo Bike
- 12 single arm db snatches (alternate) 35/20 lb
- 8 C2B Pull-ups

Stimulus:
- expect 4-6 rds
- find a moderate pace to hold onto for the first 15 minutes then push harder for the final 5 minutes

Strategy:
- The run is our moving recovery, mover slower to allow a higher intensity on the bike and other movements
- A planned rest is always shorter than an unplanned rest.

Modifications as needed.

Whiteboard:

Friday, September 25, 2020

Male Clients