WOD: Monday 231002

Starting the week off right with more Snatches. At least it is not 100 of them this time.

• Coaching Notes

Today, the name of the game is Snatch development. We will be working into some Snatch Waves to start the day where we are hitting 3 waves of a triple, double, and single within a 4:00 minute segment. This will help develop consistency and help athletes build some confidence leading into the heavy singles at 85%. A lot of time athletes will feel more confident and move better when they are just adjusting loads and moving into the next weight. This will lead us into our conditioning workout that is very much based around developing more muscular stamina and working in similar movement patterns to the Snatch. We have a workout that is a mixture of Helena and Nancy with Alternating Dumbbell Snatch + Run + Overhead Squat. The rounds will stay at 3 to keep the time domain the same, while the weight goes up for the Overhead Squat from the traditional 95/65 lbs / 43/30 kg we see in Nancy. This should lead to a similar time domain to what you would normally see in the average between Helen and Nancy.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Alternating Dumbbell Snatch: Keep the DB close to the body on the way up as well as on the way down. Switching either above your head or on the way down will limit excess stress on the lower back as we can keep better tension at the floor if we are switching there and unloading before hitting our next rep. We will move to a hang alternating DB Snatch and lighten the load today or we can move to a Russian KBS if the shoulders are acting up.

-Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence. Run Machine Subs / per 200 m: 15/12 Row Calories/Ski/Bike Erg, 13/9 Echo Bike Calories, 14/11 Cal Assault Bike, 20/16 Cal Airdyne

-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.

weightlifting:

Every 3:30 for 10:30 do:

3 Squat Snatches, 75% 1RM

2 Squat Snatches, 80% 1RM

1 Squat Snatch, 85% 1RM

metcon: "Helanasty"

3 rounds for time of:

21 Alternating Dumbbell Snatches, 50/35 lbs

Run, 400 m

12 Overhead Squats, 115/80 lbs

Goal: 9:00-13:00 minutes

Time cap: 15:00 minutes

accessories:

For quality:

3x10 Tempo Goblet Squats, pick load

-- then --

4 rounds of:

20 L/20 R Dumbbell Single Leg Romanian Deadlifts, pick load

12 L/12 R Side Lying Dumbbell External Rotations, pick load

15 Banded Face Pulls