151008 Thursday – “Put a Spell on You”
Mobility: Hip Mobility.
Skill Practice Warm Up: None.
Strength: Snatch – Session 10 of 14
7 x 1 (7 sets of 1 reps, “across,” same weight for each set)
It’s time to go up in weight. Add 5 – 10 pounds from the last week. Hopefully you are at or above your max and you can hit that 7 times today. If you end up failing a few reps the weight is too much, drop it down. We will go through the next mini cycle of 7×1/6×2/5×3 one more time before we test your Snatch again.
Super Set: 7 x 4 Single Arm Ring Row (7 sets of 4 reps, at the same angle for each set)
Keep your shoulders square, it helps to hold the non rowing hand out in front of you to accomplish this. Do not bottom out when your arm is fully extended, stay active at the bottom. Also make sure you are not bouncing out of the bottom, slow and controlled is the name of the game.
Metabolic Conditioning: “Put a Spell on You” – 7 Minute AMRAP
5 Left / 5 Right DB Power Snatch (Performance: 45lbs, Athletic*: 30bs, Health: 20lbs)
5 Overhead Squat (Either Hand) (Performance: 45lbs, Athletic*: 30lbs, Health: 20lbs)
10 Toes to Bar
Scaling Guide: 3 – 7 Rounds
Compare to: New Workout!
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: This will be more of a grinder than a ‘wind’ workout for most people. Settle into a steady pace and avoid going too fast and blowing up. Break up the toes to bar early if you know that you’ll be doing singles eventually anyway. Be careful and make sure you avoid tearing your hands!
Optional ‘Cash Out’: 4 min row or assault bike for calories