WOD: Monday 240115

The barbell misses you Jesc.

• Coaching Notes

Today kicks off with a dynamic Snatch Complex, designed to enhance power and efficiency, particularly through the midsection of the lift. We'll start with the Power Snatch to cultivate powerful hip extension. This phase is all about generating momentum and strength from the ground up. Next, we'll transition into the Squat Snatch. Here, the focus shifts to a quick and assertive pull under the barbell, culminating in a solid overhead position to emphasize stability and control.

Post-Snatch session, we'll shift gears from the barbell to concentrate on specific strength exercises for our gymnastics skills, coupled with an intense round on the Echo Bike. The Strict Pull-Ups and Wall Facing Handstand Push-Ups will be our primary gymnastic movements. It’s important to also engage in quality reps with the Dumbbell Bench Press and push ourselves to about 85% intensity on the Echo Bike to complete each set effectively.

Time management for today’s session is key. We'll start with a thorough warm-up tailored for the Snatch, ensuring that the entire body is primed for the upcoming EMOM (Every Minute On the Minute) workout. This comprehensive warm-up not only prepares us for the snatches but also for the subsequent exercises. In the EMOM, we’ll briefly focus on refining efficiency in the Wall Facing Handstand Push-Up and dedicate time to discussing various scaling options suitable for all athlete levels in our class.

Let's approach today with a mindset geared towards building strength, refining technique, and enhancing overall fitness. It’s a day to challenge ourselves, learn, and grow in our athletic abilities. Let’s get to work and make the most of this multifaceted training session!

weightlifting complex:

Power snatch + Snatch + Overhead Squat

Sets 1-4: 2+1+1 @ 60-70% 

Sets 5-7: 1+2+1 @ 70-80%

Sets 8-10: 1+1+1 @ 80-85%

metcon: "Pet Detective"

16:00 minute EMOM, Alternating Movements

minute 1: 8/6 Wall Facing Handstand Push-Ups

minute 2: 10/7 Strict Pull-Ups

minute 3: 12 Dumbbell Bench Press 50/35lb, 22.5/16kg

minute 4: Max Calorie Bike

Accessories:

3 rounds for quality of:

10 L/10 Rx 3 Point Single Arm Dumbbell Rows, pick load

20 Banded Bicep Curls

10 L/10 R Offset Push-ups

20 Banded Tricep Extensions