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Sarah getting lots of power on the bar! Photo: Oscar Bravo
Team, we've got a good session to end the week, that's for sure. We kicked off this week with some hard training on Mon-Tues, with a round target that was a bit over estimated (haha). Then Wed-Thurs brought on some short, intense intervals.
Fri-Sat is a combo of Olympic lifting technique (hang snatch) and a pretty high volume clean and jerk - ttb - double under workout.
The snatches are from the hang due to the fact that we did deadlifts on Wed-Thurs and we'll be pulling from the floor for our clean and jerks in the Fri-sat wod. The hang position also allows for a slightly easier lift technically as we don't have to get around the knees. We'll likely see some form of snatches in the open, so always good to get in some practice!
The wod has descending reps but ascending weights of clean and jerk. There are various load patterns listed below as a guide, and the intent is that the second round is pretty tough (possibly single reps or more likely quick sets of 3-5 reps), and the third round is all pretty tough single reps.
So scale as needed and as long as your body is feeling good, push the weight a bit on this one. Set up well for each clean and jerk, and drive the legs down as opposed to pulling with the back.
Of course there are two other skills in there (toes to bar and double unders) that will need to be adjusted as needed also. If you are not doing toes to bar, you can sub in hanging knee raises (using the rings so that we free up some room on the rigs) or double crunch/v-ups.
Any way you cook it, the training will be solid and effort will be there!
TRAINING FRIDAY SATURDAY
WARM UP: 3 rounds with empty bar
5 snatch grip deadlifts
5 hang power snatch
5 overhead squats with bar or dowel
10 plank T-rotations
SKILL: SNATCH WAVE LOAD
3-2-1-3-2-1-3-2-1 - E90s for the first 6 sets, E2M for the last 3
First 3-2-1: effort level about 6-7/10
Second wave: effort level 7-8/10
Third wave: effort level 8-9/10
Your choice of hang power or hang squat snatch, if you are proficient in the latter then get after it, especially on the 2's and 1's. Doing power on the 3's will keep your legs a bit more fresh.
Hang onto the bar for all sets except the last wave, and we will go E2M for the last round of 3-2-1
30 Clean & Jerks, 115/75 lbs
120 Double Unders
20 Clean & Jerks, 135/95 lbs
80 Double Unders
10 Clean & Jerks, 155/105 lbs
40 Double Unders
FG2: guys: 95-115-135, girls: 65-75-95, half reps of toes to bar and double unders
FG1: guys: 55-75-95, girls 35-55-75, hanging knee raise and single skips
CP1: guys 135-165-195, girls 95-115-135
CP2: guys 155-185-225, girls 105-125-155