18.12.27 – South Loop Strength & Conditioning
Currently set to No Index

18.12.27

FITNESS
A1. Power snatch w/ 1s pause in receiving position
4×3; Building; Rest 1 min
A2. Double KB front rack step-ups
4×16, alternating; Rest 1 min
Training notes:
•Make sure to nail the pause in the receiving position on the snatch. Goal is to feel full control over that position.
•Reset each rep on the power snatch – not touch-and-go.
•Thumbs between collar bones on KB front rack.
Record weights used on snatches and step-ups.

B. 2 min AMRAP:
10 DB snatches, alternating (tough)
10 jumping squats
-Rest 1 min
1 min AMRAP:
Jump rope (singles or double-unders)
-Rest 1 min
2 min AMRAP:
8 DB snatches, alternating (tough)
8 jumping squats
-Rest 1 min
1 min AMRAP:
Jump rope (singles or double-unders)
-Rest 1 min
2 min AMRAP:
6 DB snatches, alternating (tough)
6 jumping squats
-Rest 1 min
1 min AMRAP:
Jump rope (singles or double-unders)
Training notes:
•Increase the reps each set in first five minute AMRAP. Reps must remain unbroken. If you fail, rest until you think you can try again.
•Choose a weight for each AMRAP that is challenging but doable. You should have to think about pacing, but not be failing tons of reps.
Record reps completed on each AMRAP.


PERFORMANCE
A1. Slow snatch
4×3; Building; Rest 1 min
A2. Double KB front rack step-ups to 24”/20”
4×16, alternating; Rest 1 min
Training notes:
Slow snatch
•Goal of the slow snatch is to clearly segment out the second pull and the third pull. This will be awkward at first. Try to use the feeling of the muscle snatches that we’ve been working on to make this work.
•Reset each rep on the slow snatch – not touch-and-go.
•Thumbs between collar bones on KB front rack.
Record weights used on snatches and step-ups.

B. 2 min AMRAP:
Power snatches (115/75)
-Rest 1 min
1 min AMRAP:
Double-unders
-Rest 1 min
2 min AMRAP:
Power snatches (135/95)
-Rest 1 min
1 min AMRAP:
Double-unders
-Rest 1 min
2 min AMRAP:
Power snatches (155/105)
-Rest 1 min
1 min AMRAP:
Double-unders
Training notes:
•Top barbell weight should be challenging but not terribly heavy. Adjust weights for other barbells based upon that.
•Set up plates such that you can easily build barbell weight without having to switch a bunch of plates around.
•Make sure that extra plates are set up away from the barbell while working – we don’t want anyone dropping a barbell on their plates and having it skip around.
Record reps completed in each AMRAP.

Leave a Reply

Your email address will not be published. Required fields are marked *