Wednesday 171011

Dynamic Warm-Up – Mobility

Prepare  for..

A. Skill:
Pistols:

Pay attention to the butt back discussion, starting in video 3. This will be really helpful in unloading the knee.

In lunges we often say not to let the knee go over the toe. Watch video 1 and reconsider…

KB Snatch: 

I’ve found a relaxed grip is huge for these and bar muscle ups – it’s been a really helpful coaching cue for me.

B. WOD: 

Every 2 min for 12 min (6 sets)

20 KB snatch       G/B     10 each arm, not alternating

10 pistols

Each set should take 1:00 to 1:20. Scale reps or weight accordingly.

Scale for pistols will be a tall box step up. Ideally the box is at least knee height, preferably taller. Second half of the video. Or a counterbalanced pistol is fine as well. For those with knee issues, the box is recommended.

 

COOL DOWN

C. Above and Beyond:

C: Hang Clean 2 reps, 5-7 sets for quality

D: NOT alternating

D1: 3-4 sets for quality, time, and weight. Prioritize in that order. Rest as needed.

10 power snatches, touch and go

D2: 3-4 sets for quality, time, and weight. Prioritize in that order. Rest as needed.

10 power clean and jerks, touch and go.

Focus on a good descent/set up each rep. play with a more “proper” set up of a low butt, pushing with the legs, versus a higher butt set up, which fatigues the legs less. For the general population, we want a more olympic style set up, but in competition, good competitors have a couple strategies. One of these in regards to cycling reps is using a more hamstring dominated pull for high reps.

E: Crossover Symmetry, recovery protocol