9.2.15 WOD NOTES

Explosive Strength


3min, traditional overhead banded distractions/bully (coaches choice)
3min LAX Lats
**Coach Athletes to find what is tight during the overhead banded distractions/bully and to attack it with the foam roller

Dynamic Warm Up: 5min


Snatch From Blocks (6×2 build across to a moderate weight)
**Use blocks or foam pads to raise the height of the bar just above knee height
This exercise is a continuation of the muscle snatch practiced on Monday. Like the muscle snatch, during the snatch from blocks the Athletes second pull will be accelerated. Showing any faults; early pulls, etc.  Unlike the muscle snatch the Athlete will now work on the third pull, quickly pull under the bar to a position of support in the OHS. In addition, pulling from blocks lessens the load on the Athletes hamstrings and is an affective exercise to lessen the strain on the legs after a DE lower day.
Perform identical to the squat snatch, but from blocks just above knee height.

WOD: 15min

“Big Aristotle”
5 Rounds
7 Squat Snatches (135,95)
14 KB Swings (55,35)NOTES:
Budget 15min for this workout. Snatch weight should be challenging. If not Rx, Athletes should choose weight comparable to “Isabel” or that they can TNG 3 reps in the first round. Coach KB swings to be completed unbroken each round.

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