Tuesday 3-28-17

Coach's thoughts on today:
The Burgener Warm-up specifically trains the snatch and its variations. What many people miss is that the position is essentially the same. The torso angle, the degree of knee bend etc. are all the same, the bar is in a different position relative to the body because the grip is narrower in the clean. For people with shorter arms the difference is minimal and some people and even do a "hip clean" where the bar contacts the body in the exact same spot as when snatching. My arms are long enough that the bar is just slightly above my knee but if you focus on the position of the body the bar will contact where it needs to.
For the Run/pull-up metcon, please keep in mind that kipping pull-ups are to do more reps faster, not to compensate for a lack of strength. If you're doing jumping pull-ups the same applies, HOWEVER, if you don't yet have the strength to do strict pull-ups set up in a way that you have enough jump to complete the rep, but don't make it easy. Use this opportunity to build some strength. The jump should assist the pull, not the other way around.

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

Metcon:10min

  • Form: Metcon (for weight)

EMOM:
Even: 5 Hang Power Clean
Odd:  5 Push Jerk

  • C/I: Metcon (for weight)

EMOM:
Even: 5 Power Clean
Odd:  5 Push Jerk

Metcon

  • Form: Metcon (Time)

120m run
15 Jumping Pull-up
120m run
12 JPU
120m run
9 JPU
120m run
12 JPU
120m run
15 JPU

  • C/I: Metcon (Time)

200m run
21 Pull-up
200m run
15 Pull-up
200m run
9 Pull-up
200m run
15 Pull-up
200m run
21 Pull-up