The Weekly Overview
Over the course of the week we will be going through progressions and skill practice work on the Snatch (specifically the low hang), the Split Jerk, and Pistol Progressions. Target those days to make it to the gym if you have an area of weakness in those movements or if you just want to work on getting better at any of those movements.
Today’s focus is on the low hang power snatch (bar starts at 2” below knee and finish position is above parallel). We will be using the progression to focus on pushing the knees back and keeping the chest tall on the second pull. Today’s metcon will be a triplet with the low hang power snatch, rowing, and burpees!
Today we will be working up to a “Heavy” Front Squat + Split Jerk to mimic the feeling of a Clean and Jerk without having to work on the clean today so we can spend extra attention and detail on the split jerk. We will also be having a short fast chipper today in our conditioning piece.
Strong Man Style EMOM Day! Heavy Carry’s, Sled Pushes and some upper body strength development.
The Focus today is on the Deadlift. We will have a focused session on pulling from the floor, but might also incorporate pulling off blocks today in order to target using our glutes and hamstrings more effectively while maintaining midline stability.
AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pistols (alternating legs)
Today will be a partner workout with quick on/off segments with your partner. A fun interval style workout with goal work to rest ratio of 2min on/2min off.
An ideal Sunday workout with Core Work, Heavy Carry’s and Bench Press!