Wednesday Workout of the Day

Wednesday – June 28, 2017 – 170628

Context:   Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause squat snatch (pause 3 seconds just below the knee) plus hang squat snatch. Use 50-70% of max snatch. Or perform 2 reps of the combo each minute on the minute for 6 minutes (at 40-50%).

Strength: none

Super Set: none

Metabolic Conditioning: “The New Creed

For time.


Hang power snatch (Health: 35lb American kettlebell swing / Athletic: 65lb* / Performance: 115lb)

Push jerk (Health: 35lb bar, Performance/Athletic*: same)

50-40-30-20-10* Double Unders (Health: 150-120-90-60-30 singles)

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

Scaling Guide: 5 – 12 minutes, Scale Up: 135/85, Double Unders must be unbroken sets

Compare to: May 12, 2016

Coaching Tips: More than half of the reps are in the 10s and 8s rounds, so watch your pace on these. It will be best if you truly snatch the hang power snatches and avoid pressing out.  Pressing the snatches will make your shoulders blow up faster!  Similarly, use as little arm press, as possible, for the push jerks.  On the 6-4-2 rounds, hustle through the transitions and don’t waste time. Rest in the middle of the sets (vs. between movements.)

Optional ‘Cash Out’: 100m farmer carry, 15 wall ball, 5 min

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