29 Aug 2016

Warm Up:
Dynamics
High knees
kickbacks
hurdle steps up and out
hurdle steps out and in
walking lunge open to side angle
no load good mornings
leg swings

REVIEW:  SNATCH (see poster board)
Dowel Review
1)  Review foot position/shoulders retracted/chest up/corkscrew knees/Active shoulders:  think "screw in the lightbulb" with the hands on the dowel to get the armpits facing forward and tension on the bar
2)  Dowel at pelvis.
3)  Slide down to above the knees maintaining start position (hips back, slide down).  Do not allow your knees to bend more than they do in the set up.  High butt so the posterior chain is engaged, torso is over the bar
4)  Pulls - on coach's mark, reset to hang start position and practice pull.  Points of performance are full hip extension, contact with the dowel through the whole movement, scarecrow elbows (straight up and down, not back), and finishing on tippy toes.  Your body should be long and balanced.
5)  Muscle snatches:  on coach's mark, reset to start position, pull, and transition with fast turnover, keeping the dowel close and finishing on the toes, long body.
6)  Dynamic:  on coach's mark, reset to hang, pull, catch the dowel where you pull it and stick that landing position for 2 seconds so coach can ensure your butt is back and you are not receiving the dowel with your knees forward.

Bar Warm Up:  2 x 2 Pull/muscle/dynamic   1 set barbell only, one set add weight

Pull/Dynamic x 2 with more weight until you are close to working weight

WORK:
"Randy" Rx+, judged
"Partner Randy"Rx

75 Power Snatches for time (75/55)

Rx2:  with a partner and less weight
Rx3:  with a partner less weight and from the hang

SILVERS:
Skill work:  tabata hollow body holds

WORK:
10 RFT
150 m ROW
1 length hand over hand sled pull (appropriate weight)