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Wednesday’s Training – 12/2/15

1
Dec

Wednesday’s Training – 12/2/15

pistols

 

 

 

 

 

Skill/Strength

Snatch Complex
5×1.1
1.) Power Snatch
2.) Hang Full Snatch
3.) Full Snatch

1.1= perform 1 rep then rest 10 seconds and perform another rep.
1 rep is entire complex.

WOD
3 min AMRAP
6 pistols ( left + right = 1)
3 HSPU

rest 3 minutes

3 min AMRAP
5 burpees
10 KB Swings 70/55

Progressions:
Snatch Complex – if athlete is not familiar with full snatch then have them drill high hang pull into full snatch. Have them drill positioning and ignore the complex above.
Pistols – scale to completing eccentric phase of the pistol (lowering down) to a bench or box. If they cannot control lowering themselves to a set point then sub air squats.
HSPU – scale to dumbbell shoulder presses

Core/Cool Down
Coaches Choice

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