03.06.2020

Warm Up
2 rounds

10 walking lunges each side
10 DB muscle snatch each side
10 DB OH single side walking lunges each side
10 DB weighted sit ups- use the DB OH to allow for a swing into the sit up

then...
5 deep squat progressions
20 double unders or single unders
5 air chair swings or 15 second hollow hold on rig
5 thoracic rotations


Mobility:  shoulders  https://www.instagram.com/p/B8UUjRynjdL/

[1] Alternating Bottoms Up KB Press'⁠⠀x 5/side
[2] KB Arm Bars (spice it up by going bottoms up)⁠⠀x 30 second hold
[3] Half Kneeling KB Windmills⁠⠀x 10/side


Introduce the kipping drill:  https://www.instagram.com/p/B68rVIalifZ/

A.  Banded beat swings- helpful tactile cue for athletes to demonstrate the arch and hollow position for kipping⁠
.⁠
B.  Toe assisted kipping- allows athletes to feel the positions and timing of the arch and hollow during the pull up with support and slower timing.⁠

Practice these during rest time for snatches.  If you are doing bar muscle ups, practice the air chair swing.

Skill:  snatch
A. drop snatch  x 3 reps for 3 sets @ 40-55%   https://youtu.be/EQrcCmgraa8

B. floating snatch deadlift x 3 reps for 4 sets @ 80-90%   https://youtu.be/cmPVxOPxgwQ

C. 5:00 EMOM  squat snatch x 1 rep @ wod weight

WOD
4 RFT
4 squat snatch  135/95   115/75    95/65
15 cal row
4 thrusters  135/95    115/75    95/65
10 pull ups or 4 bar muscle ups


March Monthly Challenge

Strict pull ups/Kip pull ups

Week One:
Option One:  be able to hold the hollow position on the rig for 30 seconds.  Feet in front with heels together.  Rib cage tucked. Full grip on the rig with thumbs around.  Then be able to hold the chin over the bar position for 30 seconds. 


Option Two:  solid hollow and arch foundation on the rig.  Practice getting into the hollow position from neutral 10 times.  Then do the same for the arch position 10 times.  Lastly, complete 20 good reps of tight hollow/arch swings.