Friday 10-28-16

Coach's thoughts on today:

The Burgener warm-up is a great warm-up practice hitting the correct positions. So make sure you are performing this warm-up with intention; focus on the details.  As for the EMOMS...whew! If you generally do Form this won't be too bad because you should be focusing on getting a good "jump and catch" to your lifts, the squats will need to be extra challenging to make up (provided you can do those variations well).  If you're normally doing Consistency or Intensity and you have good "jump and catch" on those lifts with heavy weights this will be very hard.  We are going to leave some open skill sessions in the next few weeks for a specific reason.  We want you to take a little more control of this process by identifying things you need to work on and being proactive about it, all we are doing is providing the time/space/coaching.

Warm-up:15min

  • Burgener Warm-up

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

3x through BWU adding weight each time followed by 3x through STE adding weight each time.

Strength:26min

  • Metcon (Weight)

EMOM: 5min

5 Hang Power Snatch
2min rest / change weight

  • Metcon (Weight)

EMOM: 5min

5 Overhead Squat
2min rest / change weight

  • Metcon (Weight)

EMOM: 5min

5 Hang Power Clean
2min rest / change weight

  • Metcon (Weight)

EMOM: 5min

5 Front Squat

Skill:15min

Open Skill session.  If you don't know what to work on go through Jason's blog posts on the Glassman Chipper, It might help with ideas.