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Aug 28

A – Technique coaching in warmups **HSPU – Coaches work with newer athletes work on getting upside down and/or HSPU to a stack of abmats **Experienced athletes practice games standard, deficit and efficient kipping **FS- Coaches teach...

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Aug 26

A – 5 sets of unbroken complex 9 DL 6 Hang Cleans 3 shoulder to OH   B – 10 sets, rest 1 min 10 burpees AFAP

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Aug 25

Practice and Refinement – Single arm and leg work   A – 10 mins rotating to practice, learn and work. 8 DB Snatches – Practice transitioning between hands 2-6 pistols or scaled pistols 10 Alternating arm KBS 4 single arm KB...

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Aug 24

Refinement and Technique – Snatch Starting position and Hip extension on DL   A – Main Event – Snatch DL to hip extension with feet remaining flat on the ground. 5 sets of 3 single reps **Each rep starts in great starting...

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Aug 23

Refinement and Practice Shoulder/Ankle Mobility and Snatch Balances During warm up coaches will work deeply on shoulder and ankle mobility. Shoulder ideas here and here. Ankle ideas here and here A – 4×3 Snatch Balance Work a fast drop...

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Aug 21

Learning and Practice HSPU and Jerks   A – During Warmup up coach will go over jerk and split jerk with PVC and Bar   B – 6 Mins of HSPU Practice *Advanced athletes practice smoothly stringing together multiple kipping HSPU...

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Aug 20

With a buddy 40 mins One person runs 600 Other person gets as many rounds and reps as possible of: 10 pull ups 20 wall balls 30 sit ups   score is total meters run + rounds/reps

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Aug 19

A – weighted barbell step ups – 3×3 (per leg)   B – OH Lunge walk practice – 3 sets of 8 steps   C – 5 sets, rest 2 mins after each set 20 UB KBS 12/9 CALS on rower AFAP

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Aug 18

Practice and Refinements: box jumps Coach works on box jump efficiency with athletes – step down each time  3 sets – work on good movement patterns 10 wall balls 10 box jumps ***athletes – work on your rhythm with box jumps...

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Aug 16

Practice and Refinement – Snatch Tech A – Slow Pull snatches – This is just a regular snatch, but the first and second pull are SLOW.   Very slow pull until mid thigh and then accelerate to overhead position.   Do 10-12 sets of...

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