HOME WOD – Tuesday 7 July 2020
For those athletes who are proficient at the Power Snatch, use today to go for Max loads of 5-3-1. For others, use it as a day to push their boundaries and go as heavy as they can within their technical limits. We kept the reps at 5 for Fitness, so they can work time under tension a little more for the duration of the session.
Briefing video for Unloaded Workout
Daily Board
Partially Loaded & Rx’d
(For Unloaded please click on the Unloaded Tab.)
WARM-UP~ 15 MINS
(10-15 min.) Get Warm – PVC and a set of light dumbbells (15/10 lb.)
In partners, perform 8-10 reps each of PVC Partner Stretches.
Then, still in partners ‘I-go-you-go’:
5 Db SA Standing High Pull + 5 DB SA Push Press (each side.)
20 DB Toe-Taps
2-3 rounds each
WORKOUT PREP & WORKOUT ~ 40 MINS
(10 min.) Power Snatch Prep
Burgener Warm-up with PVC, then:
Snatch Oly Complex(power version) – Use Barbell here
(15 min.) Prep for Workout
4 x 5 reps Power Snatches
* Increase load each set.
* Use these sets to get to the load for their first set of 5.
* Their set of 5 should essentially be a Max attempt, so make sure they get up to a heavy load on their warm-up sets.
* This prep piece should flow straight into the workout sets.
(15 min.) Perform Workout
* Take 4-5 min. rest between sets.
WARM DOWN ~ 10 MINS
Optional Finisher
(10 min) Prep and Perform Optional Finisher
* Get their load down to their working weight and perform a few reps at that load. Then, get started!
10 Power Snatches (95/65 lb.)
30 sec. Rest
3 rounds
* Adjust loads as needed. The 10 reps should be performed unbroken and quickly!
WARM-UP
First Half of Chris Hinshaw Running Warm-up
Jog 200-400 m.
Dynamic Flexibility
*Leg Swings (10 R leg front to back, then L, then R side to side, then L side to side)
*Ankle Rotations (10 R and L, clockwise and counter-clockwise)
*Knee touches (3×3-5 sec. each leg) into the wall (toe 4+ in. from wall) to warm Achilles
Hip Mobility
*Side High-knee Karaoke drill (10 yards on each side)
*Alternating Forward Walkover “Hurdle” drill: High knee angled out and lift up and over
imaginary hurdle (10 yards)
*Walking while pulling knee to chest (while standing tall)
*Walking while pulling inner ankle up to chest (“Figure 4″)
10 Object Jumps + 10 Object Cleans
WOD
AMRAP 20 min.
Run 200 m
15 Object (Mb) Cleans
15 Object Jumps/Step-ups
Run 200 m
15 Object Jumps/Step-ups
15 Object (Mb) Cleans
Scoring
Total rounds and reps completed. Count each 200-m Run as 1 rep.
Scaling
Scale the Mb/Object Cleans to Walking Lunges.
Find something that you can comfortably jump/step up onto.
WOD
3 DB SA. Deadlift – right
3 DB. Hang Power Snatch – right
3 DB Power Snatch – right
3 DB SA. Deadlift – left
3 DB. Hang Power Snatch – left
3 DB Power Snatch – left
3-5 rounds
* Optional Finisher
HIGHLIGHTED SESSION *
1 RM Power Snatch
WOD GOAL
After yesterday, some people might be a little sore/fatigued from the overhead and pulling movements, but the moderate volume shouldn’t have too much, if any, effect on today. Use today’s workout to have everyone work up to a heavy and possibly Max 5-3-1 Power Snatch, with the emphasis on speed under the bar and having a solid landing position overhead.
It is up to you whether you want to implement an “unbroken” rule for the sets of 5 and 3. If you allow athletes to break them up, meaning they can put the Barbell down between each rep, make sure they don’t take longer than 3 sec. before picking the Bar back up again. There should be no break between lifts.
If you want them to perform a little finisher at the end, that is fine—allow around 10 min. to prep and perform it.
For those athletes who are proficient at the Power Snatch, use today to go for Max loads of 5-3-1. For others, use it as a day to push their boundaries and go as heavy as they can within their technical limits. We kept the reps at 5 for Fitness, so they can work time under tension a little more for the duration of the session.
Make sure people are catching as low as they possibly can while the loads are light, so that when the loads get heavier, their bodies are primed to get under the Bar, rather than reverting to bad habits of catching high and in less than ideal positions. They should be able to add a bit of load after their set of 5 for their set of 3. The amount will vary for everyone, but have them use their set of 5 to dictate how much more they think they can do, given 2 reps fewer.
Allow a lot of rest time between sets. We suggest 4-5 min. Keep everyone as close together as possible so you don’t have half the class finishing really early and the other half not finishing on time.
The finisher is intended to be pretty light for everyone. Athletes should be able to hold onto the Barbell for the duration of each round. Scale as needed.
Scoring
Record all 3 Power Snatch sets.
Scaling
- Power Snatches: Scale load as needed. Increase the reps for newer folks who need to work technique. Take the Bar from the Hang to reduce the complexity of the movement.
- For Further Study: Skill Transfer Exercises for the Snatch with Coach Burgener
WOD
Power Snatches
5-3-1
* Optional Finisher
WOD GOAL
After yesterday, some people might be a little sore/fatigued from the overhead and pulling movements, but the moderate volume shouldn’t have too much, if any, effect on today. Use today’s workout to have everyone work up to a heavy and possibly Max 5-3-1 Power Snatch, with the emphasis on speed under the bar and having a solid landing position overhead.
It is up to you whether you want to implement an “unbroken” rule for the sets of 5 and 3. If you allow athletes to break them up, meaning they can put the Barbell down between each rep, make sure they don’t take longer than 3 sec. before picking the Bar back up again. There should be no break between lifts.
If you want them to perform a little finisher at the end, that is fine—allow around 10 min. to prep and perform it.
For those athletes who are proficient at the Power Snatch, use today to go for Max loads of 5-3-1. For others, use it as a day to push their boundaries and go as heavy as they can within their technical limits. We kept the reps at 5 for Fitness, so they can work time under tension a little more for the duration of the session.
Make sure people are catching as low as they possibly can while the loads are light, so that when the loads get heavier, their bodies are primed to get under the Bar, rather than reverting to bad habits of catching high and in less than ideal positions. They should be able to add a bit of load after their set of 5 for their set of 3. The amount will vary for everyone, but have them use their set of 5 to dictate how much more they think they can do, given 2 reps fewer.
Allow a lot of rest time between sets. We suggest 4-5 min. Keep everyone as close together as possible so you don’t have half the class finishing really early and the other half not finishing on time.
The finisher is intended to be pretty light for everyone. Athletes should be able to hold onto the Barbell for the duration of each round. Scale as needed.
Scoring
Record all 3 Power Snatch sets.
Scaling
- Power Snatches: Scale load as needed. Increase the reps for newer folks who need to work technique. Take the Bar from the Hang to reduce the complexity of the movement.
- For Further Study: Skill Transfer Exercises for the Snatch with Coach Burgener
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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