WOD: Thursday 220324
Huerung showing off the new required judging uniform for next year’s Open.
• PRVN Snatch Primer
A) Hang Snatch High Pull + Hang Muscle Snatch + Snatch Grip Strict Press + Overhead Squat + Drop Snatch + Tall Snatch
B) Low Hang Muscle Snatch + Hang Power Snatch + Snatch Balance + Overhead Squat + Hip Snatch
C) Low Hang Power Snatch + Hang Squat Snatch + Overhead Squat + Low Hang Squat Snatch
-The focus and goal to our session here with the barbell is to work through positions and develop correct speed at positions. When we say the correct speed, we want to see the barbell accelerating at the hip with a rapid pull under the bar.
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• Points of Performance & Coaching Cues
-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.
-Overhead Squats: Keep pressing on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades.
-Burpee Box Jump Overs: These should be box facing today and we are looking at staying close to the box and low across with a two foot takeoff and two foot landing.
-American Kettlebell Swings: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the kettlebell swings. The best cue here is to shorten the gap between your sternum and belly button.
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• Scaling Considerations
-Snatch Complex: Just work through 5 hang power snatches on the minute to work on form and technique. Going to a trainer bar or even a PVC pipe with help with form and technique.
-American Kettlebell Swings: First scale will be to lower the weight, then next would be to change to a Russian kettlebell swing. After that a kettlebell deadlift would be the best option to limit dynamic loading.
-Burpee Box Jumps: For this one we want to move to burpee step-ups first and then next to burpees to target, and finally just scale to a traditional burpee.
Weightlifting:
1x [ 2 Power Snatches + 2 Hang Power Snatches + 2 Overhead Squats ], pick load
Every 1 min for 10 mins.
“Daken”
AMRAP 8 mins:
10 American Kettlebell Swings, 53/35 lbs
1 Burpee Box Jump Over, 24/20 in
10 American Kettlebell Swings, 53/35 lbs
2 Burpee Box Jump Overs, 24/20 in
10 American Kettlebell Swings, 53/35 lbs
3 Burpee Box Jump Overs, 24/20 in
... Continue adding 1 Burpee Box Jump Over rep each round until time expires.
Goal: 7+ rounds
Accessories
For quality:
3x10 Strict Toes-to-bars
-- then --
Tabata Lateral Med Ball Throw, pick load: 8 x 20 secs / 10 secs
-- then --
Tabata Med Ball Slam, pick load: 8 x 20 secs / 10 secs
-- then --
25 L/25 R Plank Rolls