Monday 11-7-16

Coach's thoughts on today:

It's a pretty full hour so be on point!  As always with the Burgener warm-up and skill transfer exercises FOCUS on developing the correct positions an really get good at the basics.  As for Intensity group doing Snatch Balance, high level lifters can actually Snatch Balance more than they overhead squat or snatch, so keep that in mind as you develop this assistance lift.  The EMOM is really more strength work, but the tabata air squats will have just about every body part done after today.

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 (add each time)

3x though STE (add each time and start at last weight of BWU)

Weightlifting:20min

  • Form: Hang Power Snatch (3-3-3-3-3)

  • Con: Snatch (3-3-3-3-3)

  • Int: Snatch Balance (3-3-3-3-3)

Metcon:10min

  • Form: Metcon (Weight)

EMOM 10min
Even: 8 Strict Shoulder Press
Odd: 8 Ring Rows

  • Con: Metcon (Weight)

EMOM 10min
Even: 8 Strict Shoulder Press
Odd:  8 Pull-ups

  • Int: Metcon (Weight)

EMOM 10min
Even: 12 Strict Shoulder Press
Odd:    8 Strict Pull-ups

Metcon:4min

  • All: Tabata Air Squat (AMRAP - Reps)