151208 Tuesday – “Brockton Blockbuster”

Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 7 minutes working up to a challenging hang squat snatch + overhead squat.  Plan on hitting that weight for 2-3 ‘sets’.

Strength: none

Super Set: none

Metabolic Conditioning:Brockton Blockbuster

5 rounds for time. 25 minute time cap.

5 rounds for time.

5 hang squat snatches (Performance: 95lb / Athletic: 65lb* / Health: 25lb Power Snatch + Overhead Squat)

5 Overhead Squat (same)

5 shoulder press (same)

5 shoulder-to-overhead (same)

60 double unders or 100 singles (both RX)

1 min rest

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 14-22 minutes

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Compare to: New workout!

Coaching Tips: If mobility is the main limiting factor for the snatches and overhead squats, consider doing hang power snatches with a partial range of motion overhead squat and then front squats instead of overhead squat for intensity (this will be a ‘scaled’ option). Keep the shoulder presses strict and make sure there is no knee bend or hip bend. Some people will be able to go right from the overhead squat into the shoulder presses and shoulder-to-overhead, but most people will probably want to drop the bar to take a short break before power cleaning the barbell back up and doing all of the shoulder stuff in one set. Single unders and double unders both count as ‘Rx’ in this workout, and it is fine to switch from round to round what option you choose to perform.

Optional ‘Cash Out’: none

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