More Open prep today folks. Stay happy throughout training, and enjoy every moment. 🙂
A): 6 sets of the following complex: 1 Power Snatch + 1 Hang Power Snatch (Time limit of 15 mins to build to a “heavy” set within the 6 sets).
NOTES: Work on your positioning in the complex. Specifically where you footwork is going. We are asking you to build each set to find a “heavy” set for you, but if you cannot maintain good positioning throughout then pull the load down and get the technique perfect before you think about adding more weight. Also too you should be working hard to get your hips fully open and when you get under the bar your arms should be at lockout at the moment of the “catch”. If you are still pressing the weight up at the finish, then it is likely that you are either pulling at the bar with your bustling biceps (waiting for the bar to pass your head). Or you are simply not getting underneath the barbell.or it could be a combo of both!! The way to eradicate this is to practice your hip opening over and over. (Another way would be to practice snatch pulls off the floor, or off blocks at approx 110-120% of your 1RM. You would always do this at the end of a lifting session). Grab yourself a coach for guidance if unsure on anything. Remember that the san the will almost definitely feature in the Open & an expected weight of 62.5kg & 42.5kg (for guys & girls respectively) can be expected at some stage of a WOD, so work in this.
B): 9 Minute EMOM of: Strict Handstand Push Ups (Pick a rep scheme you can hold for the entire 9 minutes, AND stick to the same scaling throughout).
NOTES: This one is tougher than it looks. We only want STRICT reps please. Doing kipping won’t give you enough strength benefits to translate into a WOD scenario so please refrain from these and stick to strict. Now also be sensible about choosing the number of reps. You may be able to knock out 5 or 6 reps in the first minute, but will you be able to do the same in the eighth or ninth minute. The intention is NOT to blow out to failure, but rather to maintain consistency. And and and….. No scale changes in the 9 mins!! Pick you scale and stick it out for 9 mins. If that means you need a small plate under the a abmat, or that you need to do less reps each min from the start, then that is what you need to do.
Side note: if you are not on the wall for these, then working on kicking up to a handstand is your job today. Build up to a solid kick up, and if successful today then work on the holding. Aim for 20 secs at a time. If you are unable to get that then spend the 9 mins practicing your kick ups. Grab a coach for guidance.