Hey guys, I hope everyone had a great weekend.

Unfortunately, we are canceling all morning classes for Monday January 14. Our parking lot has not been plowed and we want to make sure our environment is safe for everyone.

Evening classes will be held as normal.

Sorry for the inconvenience!

-Coach Greg

Cycle 7 (Open Prep) Day 8

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Focus on effort today will be on the Snatch barbell.

Opening with two primers, focused on our technique on the movement. This will lead us into a build towards a heavy Power Snatch single, through an "On the Minute" timing scheme.

Conditioning follows, coupling four movements as we alternate between the barbell and a monostructural effort. Stamina Builder to finish our Monday.


Focused on Snatch technique

With a running clock, this is a 15:00 piece in full.
Minutes 0-5 - Primer (A)
Minutes 6-10 - Primer (B)
MInutes 11-15 - Power Snatch

Snatch Primer (1)
On the Minute x 5:
1 Halting Power Snatch*
  - 2 Halts - Just at knee-level, and hip pockets. 2 seconds at each position.

Snatch Primer (B)
On the Minute x 5:
1 Snatch Pull
1 Snatch High Pull
1 Power Snatch

On the Minute x 5:
1 Power Snatch, building to a heavy.

Halting Snatch Grip Deadlift 

Halts at knee-level, and hip pockets. 2 seconds at each position.

Snatch Primer (B) 

1 Snatch Pull
1 Snatch High Pull
1 Power SnatchSet #1 - 60% of 1RM Snatch
Set #2 - 65% of 1RM Snatch
Sets #3+4+5 - 70% of 1RM Snatch

After confirming our positions with the static holds in primer (A), now let's move through these positions with speed.

Snatch Pull - Full pull from the ground, with a big shrug at the top… but the arms stay long and loose.

Snatch High Pull - Same as the first repetition, but now we do bend the arms upon extension. With elbows tracking high and to the outside, aim to being the bar to roughly heart level.

Power Snatch - A full repetition to build on the previous two pulls, which will lead us as well into the heavy singles to follow in the final five minutes.

Power Snatch 

1 Power Snatch, building to a heavy.

Start between 70-75%, building as seen fit for a heavy single for the day.

Metcon (AMRAP - Rounds and Reps)

12 Hang Power Snatches (95/65)
60 Double-Unders
12 Overhead Squats (95/65)
21/18 Calorie RowStrategy may very well have us break the first set, but it is a loading we are confident we could move through each 15 repetitions with at most 2 quick breaks.

On the hang power snatches, with the stimulus in mind, measured breaks are good to plan here. Looking at the workout as a whole, we have a good amount of pulling, or perhaps better said, demand on the shoulders and forearms. With all four movements taxing similar muscle groups, pulling strength and forearm stamina will be fatigued quickly, and if we open too aggressively, we may lose our ability to cycle these movements effectively.

On the jump rope, we have 60 double-unders per round. Individual pacing will always be the default here, but it is worth writing that these sets do not need to be unbroken on round 1. If a break in the middle (30-30 as an example) allows us to hold such a repetitions scheme through 3-4 rounds (versus 5+ trips in a later round), it may very well be our best move with the larger picture in mind.

Whereas we may break the power snatch barbell 1-2 per rounds with measured rest between, we want to aim for the opposite with the overhead squats. Given how the "setup" time is significantly longer, as we bring the bar overhead, let's aim to take an extra breath before beginning the set for the first time… and aim to move unbroken here. With the row immediately following these squats, we can recover on the first handful of calories. We just need to get there first.


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