WOD: Monday 230828
On today’s menu we have, Snatches, and only Snatches. All fresh out of everything else.
• Coaching Notes
Today is all about the barbell and we will be working through some heavier snatch work before hitting a barbell complex conditioning piece that dictates that each set be done unbroken for completion. The goal with this is to work on barbell cycling patterns and for athletes to plan rest periods between complexes in order to maximize the overall result. This is a great time to work on the mechanics on the lift and talk through what we want to see from the Power Snatch into the Overhead Squat and finally hitting the touch-and-go Squat Snatches. This piece is meant to be light and fast with a total of 42 Snatches and 21 Overhead Squats. Our complex and heavier snatches preceding this should prime the system up and leave very little need for transitioning into the workout and we will finish off the day with just one set on the Back Squat for 20 reps at 60% of our 5RM from a few weeks ago. The goal here is to continue to build resilience and strength in our legs as we progress the weight week by week.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Power Snatches: We want to work on barbell cycling patterns here and keeping the barbell close while also keeping the chest tall as we move to the floor. Work to push the bar to the floor as we don’t want to stop momentum on the thighs or loose tension by letting the barbell pull us to the floor. Think smooth and fast. For quick singles, the focus is going to shift to dropping the hips at the start of each rep as the tendency will be to leave those high when going back down for the next rep. We can go to Hang Power Snatches and or lighten the load. We could also go to American KBS or Alternating DB Snatches for those that are limited with a barbell in their hands.
-Overhead Squat: In order to get the barbell overhead we should either use a behind the neck push jerk or split jerk, then set ourselves up for a quality overhead position by continually pressing up on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades.. We can sub overhead squats to an overhead walking lunge or a front squat as the go to alternatives for today.
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. 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 KBS or Alternating DB Snatch.
weightlifting:
Complete on a 15 mins clock as- Every 1:30 for 5 sets:
1 Power Snatch + 1 Floating Snatch + 1 Snatch Balance 55%+ 1RM
-- then --
Every 1:30 for 5 sets:
2 Squat Snatches, 75% 1RM
2 Squat Snatches, 80% 1RM
2 Squat Snatches, 82% 1RM
1 Squat Snatch, 85% 1RM
1 Squat Snatch, 85%+ 1RM
This is not touch-and-go, reset between each rep.
metcon: "Beach"
7 rounds for time of:
1x [ 3 Power Snatches + 3 Overhead Squats + 3 Squat Snatches ], 135/95 lbs
Goal: 4-7 mins
Time cap: 9 mins
accessories:
4 rounds for quality of:
6 L/6 R Goblet Box Pistols, pick load
6 Tempo Bar Dips
16 V-ups