Tuesday 3-14-17

Coach's thoughts on today:
Burgener Warm-up is another skill based warm-up so practice with intent, don't just go through the motions. I know the bar can be scary during Olympic lifts, but you should be making contact. I know it is easy to get rushed and "jump" early, learn to be patient. Speed through the middle and consistent positions are the key to this warm-up/lift. So really focus. If you can dial it in on the warm-up the workout will be much much easier on you (and on me!)

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 Burgener going up in weight each time.
3x Skill Transfer going up each time.

Metcon:15min cap

  • Form: Metcon (Time)

5 rounds
200m run
10 Hang Power Snatch

Go heavy enough that you can not go unbroken on all 5 sets -- but safe weights.

  • C/I: Metcon (Time)

200m run
10 P. Snatch / Snatch (75/55)
200m run
8 P. Snatch / Snatch (95/65)
200m run
6 P. Snatch / Snatch (115/80)
200m run
4 P. Snatch / Snatch (135/95)
200m run
2 P. Snatch / Snatch (155/105)

Bendy:17min