WOD: Thursday 221229

Workout Notes:

• Daily Focus

Focus today is on speed and power development, specifically in the snatch. We are utilizing cluster sets today to help athletes hit each lift with maximum power and speed, while also having them focus on the set-up position for each and every lift they hit. Work with athletes on keeping the bar close, creating a fast turnover into the catch and quick feet. We will then move into a classic little couple of double unders and deadlifts to fire up that posterior chain as well as get some fatigued practice with sets of 50 for double unders.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Power Snatches: 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.

Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.

Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.

-Scale: We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell Romanian deadlift in order to limit pulling off the floor with excessive loads.

Weightlifting:

Every 2 mins for 16 mins.

5 Power Snatches, pick load

Start at 65% 1RM.

8x1.1.1.1.1, rest 10 secs between reps

Metcon: "Money Train"

For time:

50 Double Unders

15 Deadlifts, 225/155 lbs

50 Double Unders

12 Deadlifts, 225/155 lbs

50 Double Unders

9 Deadlifts, 225/155 lbs

50 Double Unders

6 Deadlifts, 225/155 lbs

50 Double Unders

3 Deadlifts, 225/155 lbs

Time domain: 4-7 mins

Time cap: 10 mins

Accessories:

3 rounds for quality of:

10 Glute Ham Raises

10 Anterior Tib Raises, pick load

Hamstring Plank, 30 secs