WOD: Monday 220627
Scott, your efforts here at the gym do not go unnoticed. I’m always impressed by your effort during the strength work, and finding ways to make the workout work for you. Keep up the hard work!
• Daily Focus
We are getting back into those snatch waves with our next iteration of this progression. Weights are now getting up and over that 80% 1RM mark and we are looking to build more and more efficiency in that technique with the reps in the 70-75% 1RM range. These rep waves should help athletes clean up their lifts and allow them to feel better and better when we get into those waves that go to the 90+% 1RM range. We will then be working into a barbell cycling workout with the emphasis on grip fatigue and muscular stamina, specifically in the quads. This combo should pack a punch and create an easy transition from the barbell work right into the conditioning work.
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• Points of Performance & Coaching Cues
Snatches: Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better.
Hang Power Snatches: The focus is finding that hang position above the knee that allows for loading of the hamstrings while keeping lats tight. We will then be moving through the hip and thinking about jumping through the bar. We like to think about it as a violent brush rather than a bang on the bar. We can also work on the high hang power snatch today where we can bounce the bar off the hip and then punch right back underneath it. This allows for a faster cycle rate, but definitely takes some technique to hit correctly.
Single Dumbbell Box Step Overs: Keep the body close to the box and work to rotate around the box, stepping either up and rotating on the box or staying at a 45 degree angle toward the box and working a modified lateral step over to keep yourself from stepping away from the box.
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• Scaling Considerations
Snatches: For the snatch today we can lower the weight, go to the hang position and just work on really quality positions. If the athlete has some issues with the barbell, we can move to an American kettlebell swing or alternating dumbbell snatch.
Hang Power Snatches: A great sub today would be to use the same dumbbell for step overs and power snatch, so we can just move to an alternating dumbbell snatches to keep athletes moving that might be intimidated from the barbell. We would also love to see an athlete practice the positions, even with light weight and work through an empty barbell.
Single Dumbbell Box Step Overs: This one is a pretty simple scale. We can reduce the load or reduce the height or even a little bit of both.
Weightlifting A:
Complete sets every 2 mins for 12 mins.
Snatch 4-3-2-4-3-2
Set 1: 70% 1RM
Set 2: 75% 1RM
Set 3: 80% 1RM
Set 4: 70+% 1RM
Set 5: 75+% 1RM
Set 6: 80+% 1RM
Weightlifting B
Snatch Pull 3-3-3-3
Set 1-2: 95% 1RM Snatch
Set 3-4: 100% 1RM Snatch
Metcon: "Cry-Baby"
5 rounds, 1:30 each, for max reps of:
10 Hang Power Snatches, 95/65 lbs
Max reps in remaining time:
Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
Goal: ~10-15 Single Dumbbell Box Step Over reps per round (50-75 reps total)
Accessories:
4 rounds for quality of:
16 Kettlebell Gorilla Rows, pick load
Tall Kneeling Double Kettlebell Overhead Hold, pick load, 30 secs
12 Behind-the-Neck Strict Press, pick load