WOD: Monday 220523

Another opportunity to fill that PR board with some Power Snatch and Power Clean PRs.

• Barbell Primer

For quality:

5x [ 1 Hang Snatch High Pull + 1 Hang Muscle Snatch + 1 Hang Power Snatch ]

-- then --

5x [ 1 High Hang Muscle Clean + 1 Hang Power Clean + 1 Low Hang Power Clean ]

-Just working on a quick little primer here to get things rolling and feeling good through the positions. Focus is bar path and a quick turnover on the punch.

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• Points of Performance & Coaching Cues

-Power 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.

-Power Cleans: Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips and focus to keep pulling on the bar as you pull under to the quarter squat with the barbell landing on the body in a good front rack position.

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• Scaling Considerations

-For the power snatch and the power clean today, let's move to a hang position and work on technical proficiency from the knee to the hip. This allows for athletes newer to the Olympic lifts to develop technical proficiency from the top down.

-For the seated box jump to a high box, let's work to just go from a seated position to a jump from the box and don’t worry about jumping to the box in order to develop that rapid hip extension for triple extension on the barbell.

Plyometrics:

Seated Box Jump, pick height :

6x3 Rest 1 min between sets.

Weightlifting A:

Every 1 min for 10 mins: Power Snatch

1 Power Snatch, pick load

Starting at 60% 1RM and building up to a max.

Rest 2 mins before B.

Weightlifting B:

Every 1 min for 10 mins: Power Clean

1 Power Clean, pick load

Starting at 60% 1RM and building up to a max.

Accessories:

3 rounds of:

20 Alternating V-ups max effort

Hollow Hold

Rest 1 min

20 Russian Twists

Max effort Extended Plank Hold

Rest 1 min