One other Open for the books. How did we do that yr?
• Teaching Notes
We’re entering into just a little bit extra of a barbell targeted day with a Snatch complicated, main into a selected barbell and gymnastics conditioning effort with Energy Snatches, Toe to Bar, and Thrusters. For the weightlifting piece we want to construct from 70% of 1RM Snatch to round 82-85% of our 1RM over the course of 6 units. By having the vast majority of our units within the 70-80% vary we’re creating energy, velocity and method. This proportion permits for the best velocity on the bar, which in flip is perfect for creating method.
Our conditioning piece is centered round unbroken fast units, so heart our discuss round getting athletes to decide on a load they’ll keep unbroken with throughout all units. We’re additionally seeking to keep constant instances throughout all units, so begin set one conservatively and construct effort throughout the 6 units.
weightlifting:
Each 2 minutes for 12 minutes.
1x [ 1 Snatch + 1 Hang Snatch + 2 Overhead Squats ], choose load
Begin @ 70% of 1RM and enhance to a “Heavy” for the Day.
metcon: “Cycle Bar”
6 rounds, every spherical for time, of:
6 Energy Snatches, 95/65 lbs
8 Toes-to-bars
10 Thrusters, 95/65 lbs
Go each 2:15 minutes.
Equipment:
3 rounds for high quality of:
10 Dumbbell Cuban Rotations, choose load
10 Dumbbell Lateral Shoulder Raises, choose load
10 L/10 R Banded Paloff Press
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