WOD: Monday 220725
Nothing better than heavy Snatches on a Monday! If it’s feeling good today, let it ride to a new 1RM.
• Daily Focus
The entire focus today is based around skill and strength development. We want time to really hone in on the snatch and allow athletes to get heavy today into that 90+% 1RM range. By hitting more consistent triples, doubles, and singles in the ranges of 80+% 1RM we will build better and better technique lifting at higher loads. That being said, if athletes are fighting to get these percentages, they are handicapping their progress and it would be better for them to adjust the load or change the movement pattern to a hang variation to allow better hip contact and extension.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Snatch: 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.
-Scale: 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.
Snatch Pull: Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips. Then lower the barbell down softly to the floor to continue to work that eccentric for strength development.
-Scale: We can go to a low hang snatch pull or hang snatch pull for most athletes. Some may need to go to a kettlebell sumo deadlift high-pull to get a little more effect from this style of movement.
Strict Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through a strong press and firm lockout at the elbow and flexing the core.
-Scale: We want to have some tools in our tool box for the handstand push-up. The box pike handstand push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue.
Dumbbell Bench Press: Focus on engaging the posterior delt and mid back here as we stabilize the dumbbells on the eccentric portion to the chest. Stay tight and punch fast on the punch in order to really keep the dumbbells moving in a straight line of direction.
-Scale: Sub a floor press or just limit the range of motion for the athlete and have them just go to 90 degrees at the elbow. We can also sub a tall kneeling dual landmine press.
Weightlifting: Snatch
Snatch 1x3 at 80% 1RM
Snatch 1x2 at 85% 1RM
Snatch 1x1 at 90% 1RM
Snatch 1x3 at 80% 1RM
Snatch 1x2 at 85% 1RM
Snatch 1x1 at 90% 1RM
Snatch 1x3 at 80% 1RM
Snatch 1x2 at 85% 1RM
Snatch 1x1 at 90% 1RM
Strength:
Every 1 min for 12 mins, alternating between:
3 Snatch Pulls, pick load
15 Strict Handstand Push-ups
12 Dumbbell Bench Press, pick load
Snatch Pulls- 105% 1RM Snatch
10-15 Strict Handstand Push-ups
10-12 Dumbbell Bench Press- dual dumbbell
Accessories:
Ski Erg Calories: 10 x 30 secs / 30 secs 30 secs of work followed by
30 secs of rest for 10 intervals.
Score is the total reps performed in all of the intervals.