A. Hang Power Snatch
E:2:30 x 6 sets , 3 reps – build weight slightly from last week
M:
4 Rounds each for time:
12 WB Hanging Knee Raises 20/14
18 KB Swings 70/53
24/18 Cal Bike
rest 1 MIN
Program notes:
- Continuing our Snatch work this week with increased rest from last week (Thursday)
- Technique is always paramount so make sure your priority is your form and execution over your weight
- if technique is sound increase your weights from last week
Scaling the metcon:
- Continuing with hinge patterns and intervals today – last week we used the deadlift, today the KB Swing – more speed/explosive
- we are challenging our hinge pattern, grip, core, hip flexors and sprint endurance today
- opposite to the hinge pattern we are using the weighted knee raises. This is going to fire up your grip, core and hip flexors and will challenge your ability to brace and grip in the KBS
- this means that you must be mindful of your core brace endurance and grip when choosing your KB weight.
- The core stimulus here is comparable to ripping off a bunch of sit ups and then doing a plank – which would make for great core strength and endurance work. Same idea here while also using
an opposing pattern to the hinge with the HKR. Opposing patterns are great to pair with one another because they typically can have little interferance with eachother. (hip flex vs. hip hinge) - Your aim in this metcon is to be as fast as possible throughout. That being said you are only getting 1 min of rest between bouts. So choose weights wisely.
- Rounds for the elite can be less than 2 mins while an aim for sub 2:45 is attainable for most.
- Weighted Knee Raises – Experienced athletes should use 20/14 wall balls, scale to a weight that allows for UB reps or use no weight at all. Kipping is acceptable.
- KBS – Use weight that allows for at most 2 sets
- Bike – go for broke and look to be as fast as possible while being mindful that you are doing 4 rounds with 1 min rest. We want EACH round as fast as possible. Each bike should take around 1 min so scale cals as needed
- Beginners can scale all the reps and cals down to allow for Sub 3 min rounds or set a round cap of 2:45