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Friday 170901

Kari, you're such a ham! Dinah, how do you workout with her?!

Context: Practice

Skill Practice Warm Up: Spend 8 minutes working on handstand and handstand push up progressions

Strength: 7 x 1 Snatch - 5 of 14 (7 sets of 1 rep, same weight across, approximately 75 - 85%

Super Set: 7 x 3 strict ring dip (or progression) or strict weighted (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Swordfish Stew”

For calories rowed – 2 rounds
In 3 minutes:
8 hang power snatch (Health: 35lb American Kettlebell Swing / Athletic: 75lb* / Performance: 115lb)
8 overhead squats (Health: 35lb goblet squat, Athletic*/Performance: same)
Row for max Calories (or airbike)
2 min rest

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 45 - 70 Calories. Scale Up: 135/85lb barbell

Compare to: NEW WORKOUT

Coaching Tips: Use a load that allows you to do both rounds unbroken. Be sure to finish the rep at the top for each snatch and overhead squat - no 'kinked' hips at the top! A slightly narrow grip may make the hang power snatches easier, but then you may have to adjust the hands wider for the overhead squats. Utilize a 1/4, 1/2, full pull to start the rower on the rows. Remember that calories are slightly different than meters and you will be rewarded for a faster pace rather than a steady one. 2 minutes is a long rest for this, so really sell out on the first row!

Optional ‘Cash Out’ or Hypertrophy: 100m farmer carry, 200m run, 3 rounds OR 4 sets of 10 single arm db bench press super set with 10 glute ham raises