What better way to close out a week of cooler weather than with the return of the plate push? The drier air and dusty floors primed the gym for a good bout of quad burn.
It was about a month a half ago that we worked through a 15min time block of 3-rep hang power snatches. Thursday’s program replaced the time block with 6 sets, but still of 3-reps at a time. To make sure everyone was properly primed for the working sets, we worked through the following two prep sets:
Prep #1: 1 x 5 Hang Snatch Hi-Pull + 5 Hang Power Snatch w/ bar only
Prep #2: 1 x 2 Hang Snatch Hi-Pull + 3 Hang Power Snatch w/ light weight
Any reps taken after the prep sets were considered working sets; no in between sets or further warm-up. Additionally, once the bar was off the ground, it could not touch the ground until the after the completion of the 3rd rep. The grip could be reset in the pocket of the waist, but if the bar was dropped or a rep missed, the set was over.
The idea behind taking multiple reps from the hang is to overtax the arms and shoulders. If you’re still trying to muscle the bar into place overhead with your upper body, you will quickly lose the ability to perform multiple reps from the hang position. The Olympic lifts are about utilizing the explosive power of the hips, and multiple reps from the hang really help to emphasize the importance of using the hips over the upper body (sadly, tapping into the explosive power of the hips still doesn’t relieve the hands of their burden – that just takes time to adjust to)
After everyone had completed their snatches, it was on to the promised plate-pushes. Each plate push equaled a trip to mid-court and back. These were combined with full range HSPU (head to the floor) in a 5-down-to-1 rep scheme. Scaling replacement for the HSPU were 3x as many push-ups (or 15-12-9-6-3) – no ab-mats or wall walks allowed. Of course, in the handstand position, gravity doesn’t pull on the mid-section quite as bad as it does in the push-up position. Doesn’t seem like a big deal until after your first set of plate-push and realized tightening up the lower half of your body to maintain that nice plank position meant tapping back into your quads and glutes. Mmmmmm, toasty legs!
Awesome work for those of you who decided to skip out on watching the Nationals game or getting home late for the VP debate. See you all on Sunday.