“USAW” Olympic Lifting Clinic June 3rd 2017 0900-1100 $35.00 per Athlete
USAW Coach Mike Carrol will be putting on a “Snatch” Clinic. The first 30 athletes. Sign sheet is on the community board.
There is “5” slots left of the 30. Possible add 5 more if needed…?
Dynamic Warm-Up – Mobility
Prepare to for..
A1 4 sets, alternating of:
Rack pull, from top of knee. 80% + 2-4 reps
A2 “Goat” Skills n Drills:
Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.
When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose a “Skill Goat” to work on. Coaches will have great suggestions in class
3 Rounds for time of:
400 M run
21 KBS Grn/Blu Pur/Org Blu/Yell US CF American style
12 Pull ups
* Scale weight accordingly to maintain consistency and good mechanics throughout rounds, 15min time cap. Ask your coach for help.
ABOVE and BEYOND:
Alternate 3-4 sets each. 1-2 rest between movements.
Half Kneeling Single Arm Press 8-10
Front Rack Box Step Up. Increase reps by 1 or 2 from last week, or increase weight 5-10 lbs for same number of reps.
With anything unilateral, it is implied that the same number of reps should be done for both sides, unless it is a test for imbalances.
Alternate 3-4 sets each.
Single arm RR, Max rep
Goblet Cossack Squat, 8-10 per leg. Can be done alternating or not. Use a dumbbell for the goblet hold.
100-150 hollow rocks, in as few sets as possible. Rest as needed between sets.