WOD: Saturday 220924
Have a great weekend everyone!
• Daily Focus
Today we are getting into an EMOM on the power snatch with loads at or above 70% 1RM and building. The goal is to build to something heavy today, while working on form and the turnover in the 3rd pull as we pull under the bar in the power snatch. We will then adjust loads back down to the working weight for the workout where we will have a fun little 10-1 of power snatches finishing each round with a bike sprint. This will be sure to get the quads and heart pumping as the rest periods get shorter and shorter on each set. We getting back to the fundamentals and fun stuff with a partner junkyard dog warm-up today before hitting a good weightlifting movement positional primer.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Power Snatches (Weightlifting): 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.
-Scale: Go to hang power snatches and or lighten the load. We could also go to American kettlebell swings or alternating dumbbell snatches for those that are limited with a barbell in their hands.
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. For the hang position we want to keep the same idea but work the barbell only to the knee then back through the hip before coming overhead.
-Scale: Go to hang power snatches and or lighten the load. We could also go to American kettlebell swings or alternating dumbbell snatches for those that are limited with a barbell in their hands.
Echo Bike Calories: Press down the pedals hard and use those arms to push and pull aggressively to get the calories done quickly.
-Scale:
18/13 Assault Bike Calories
Run, 200 m
18/15 Row Calories/Ski Erg Calories
Weightlifting:
Every 1 min for 10 mins
1 Power Snatch, pick load .
Start at 70% 1RM and increase to a heavy single for the day.
MetCon: "Soup Du Jour"
With a partner, for time:
10 Power Snatches, 135/95 lbs
18/13 Assault Bike Calories
9 Power Snatches, 135/95 lbs
18/13 Assault Bike Calories
8 Power Snatches, 135/95 lbs
18/13 Assault Bike Calories
7 Power Snatches, 135/95 lbs
18/13 Assault Bike Calories
6 Power Snatches, 135/95 lbs
18/13 Assault Bike Calories
5 Power Snatches, 135/95 lbs
18/13 Assault Bike Calories
4 Power Snatches, 135/95 lbs
18/13 Assault Bike Calories
3 Power Snatches, 135/95 lbs
18/13 Assault Bike Calories
2 Power Snatches, 135/95 lbs
18/13 Assault Bike Calories
1 Power Snatch, 135/95 lbs
18/13 Assault Bike Calories
Time domain: 13-17 mins
Time cap: 20 mins
Each partner will complete (relay style) the round of 10, then 9, then 8...all the down to 1.
Accessories:
3 rounds for quality of:
12 L/12 R Goblet Bulgarian Split Squats, pick load
8 L/8 R Jumping Bulgarian Split Squats
Wall Sit, 1 min