Tuesday 170523

Jake

Jake

 

“USAW” Olympic Lifting Clinic June 3rd 2017 0900-1100 $35.00 per Athlete
USAW Coach Mike Carrol will be putting on a “Snatch” Clinic. We have a few slots left. Sign up sheet is on the community board.Dont miss this opportunity to improve..

USAW Mike Carol 2 hour Snatch Clinic
Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
Push Jerk 5×3

Perfect reps only
Triples can be successfully done between 60 and 90% climbing..

WOD:
20 Minute AMRAP of:

30/25 Cal bike
30 DB Snatch
30 Push Up 

A: 50/35
Rx: 40-25
S: 30 – 15
B: 20-10

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through AMRAP.  Ask your coach for help.

COOL DOWN

ABOVE and BEYOND

Rest about 15-20 min. In that time, practice snap to hollow and snap to arch on ground. During this time, complete 3 sets of 1 min of max rep wall balls 20/14. Your goal here is max rep, unbroken. Play with foot placement, arm motion, etc, to maximize reps and efficiency. Maybe you can squeeze out a few more reps, but it smokes your shoulders more, or perhaps you feel better, etc. Take note of these things.

 

When cycling pull ups, especially butterfly, we don’t want to “pop” the hips as much to get to or above the bar. When you pop your hips, you initiate the arch too early and it throws off rhythm and/or leads to excessive arching. We want to snap to hollow then press down with straight arms, before pulling to get chin over the bar. Emphasis on the hollow, not the arch.

 

After resting:
10 Minute AMRAP of:
15/12 cal bike
15 dumbbell snatch same weight
15 supine grip rows on the adjustable pull up bar, or a barbell.

 

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