Friday, March 10, 2017

Scaled Open Series: Workout 17.3 Tips - Presented by RockTape and Pocket Protein


WORKOUT 17.3 is.....

Prior to 8:00, complete: 3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches (135 / 95 lb.)

*Prior to 12:00, 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches (185 / 135 lb.)

*Prior to 16:00, 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch (265 / 185 lb.)

 *If all reps are completed, time cap extends by 4 minutes

Scaled: (Ages 16-54)
Jumping chin-over-bar pull-ups Squat snatches or power snatches with overhead squats permitted  Men use 45-75-95-115-135-155 lb.
 Women use 35-55-65-75-95-105 lb

Strategy and Tips for doing 17.3 Scaled:

- First lets look at the movements:
With the loaded bar starting on the ground lift it in one continuous movement to a position overhead, elbows locked out, standing straight up. What differentiates a Snatch from a Clean is the absence of a pause in the rack position. A Power Snatch is “caught” with the bar overhead in a ¼ Squat (caught means bar overhead with arms locked out). A full Snatch, or Squat Snatch, is one in which the bar is caught at the bottom of a full squat. For the purposes of this WOD if you cannot catch the bar in the bottom of the squat it is acceptable to do a Power Snatch and then “ride it down” to the bottom, essentially an Overhead Squat. 

Jumping pull ups with head starting 6 in below the pull up bar.  Start with arms locked out and jump/pull till your chin is over the bar.  Pretty simple on this one.

Tips for this workout in the scaled division is to push the pace for the first 3-6 rounds to buy some extra time when the weights get heavier.  Do your best to jump with your legs as high as you can to reduce the effort needed to pull and the fatigue on your grip.  This can be another grip intensive workout depending how you break it up.  I would suggest doing you best to utilize the jump as efficiently as possible to not have to break up the pull ups, then do you best to not break up the snatches on the 45/35lb barbell due to how light it is.  If that means taking an extra breather between the pull ups and the snatches go for it.  Try to do the same thing for the 75lb barbell if possible, however if it is not the next would be to shoot for 4+3 reps.  Continue unbroken jumping pull ups, and if you get past the initial 8 minutes move on to singles for the rest of the rounds of snatches as far as you are able to make it.  Make sure you have a buddy to switch out your weights for you!!!

Take time doing your regular warm up routine and build to roughly 80-85% of your 1 rm snatch. you should be sticking your warm up sets and going into this one with confidence!  Last bit of advice. If those are some big jumps for you, hit one lift with an in between loading to feel the weight. Just receive it and don't bother standing up. Then make your jump to the lifts that count.

In terms of warm up I would strongly suggest using a voodoo band pre workout on your ankles,  and knees. Also, use a peanut mobility ball on your midback (t spine) to open it up and allow your shoulders to receive in a better position.  To do this roll around with a ball on each side of your spine and move your arms up and down over yours head (mobilizing in the planned movement pattern), and spend time where the spine feels the most stiff (2-5 minutes total).  Finally, I would use a banded hip distraction (youtube this) on each leg or couch stretch for about 2 minutes to help with any impingement that may affect your ability to hip hinge or externally rotate and get into a good bottom squat position.

With this open announcement we will be giving away a FREE Pocket Protein Samples, RockTape Tshirt, Rock Sauce , RockTape WristBands, and RockTape KTape courtesy of RockTape (check the Blog Partners Page to follow the referral link to get your own gear 😉)  

To be entered to win you must COMPLETE THE FOLLOWING:
  • Post your open score in the comments (you do not have to do it scaled to qualify for the giveaway!!, along with where you did the workout.
  • Subscribe to the blog at the bottom of the page.
  • Receive your FREE Gear! (Winner will be chosen with the Monday post, so check back to claim!)

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