July 4th - 8:15 open gym, 9:30 group class
July 5th - all morning classes (5am, 6am, 7am) cancelled.
1. Starting our Wednesday with technique work on the snatch.
2. This will lead us into our conditioning today, involving dumbbell front squats. "Leg Work", five intervals starting "On the 4:00".
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
Barbell load - 55% of 1RM Snatch
This complex involves a total of (6) repetitions. As it flows in full:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)
This is the first iteration of this complex, and we will be repeating so, upping our percentage from today's 55%. It is designed to be on the lighter side, so that we can work on our cycling positions and speed on the bar. Let's move well today so that we have a base to build off of. We are looking to hold onto the bar for the duration (building our stamina in our grip, no less our full movement), but if we must drop, after each section fits (after the three power reps).
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30/24)
15 Dumbbell Front Squats (50’s/35’s)
15/12Calorie Assault Bike
**Score is our slowest round of the five.
In the absence of an Assault Bike, let's complete an equal calorie row.
On "Leg Work", we are challenging ourselves with the dumbbell front squats. In the Open, the standards allow us to rest the dumbbell on the shoulders. Although by far the most efficient positioning, as the weight sits there, let's remind ourselves that we are in training. In some workouts we will use that standard. But for today, we want to challenge ourselves further. Without other shoulder movements inside this effort, this is a great opportunity to make ourselves work more on this front rack position.
Even though Open standards allow, let's pretend the opposite. Let's take a "regular" front rack position, with our hands on the actual handles. This will take some warming up to, but with our thrusters purposefully placed in the previous part (in our Body Armor), we ideally are set-up well here.
Stimulus wise, we are looking to get every set straight. I would rather see us reduce the load, and go straight (in the more challenging front rack position), than to rack the bells "Open style" at Rx loads. This also allows us to push the bike, which is what makes this workout very potent.