WOD: Tuesday 230530

How feeling after Murph? Let’s do it again next year!

• Daily Focus

We are tackling some barbell cycling today and more specifically getting into a classic barbell conditioning workout Isabel. The goal with Isabel is to move quickly and choose a weight that allows for at a minimum, quick singles. With quick singles we will see many go sub 3 mins on this workout. Our goal for a workout like this is to get to under 2 mins for our top athletes and if that is the case we should scale up. If we are having athletes going slower than 6 mins, we really should reduce the load in order to meet the stimulus.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Power Snatches: We want to work on barbell cycling patterns here and keep the barbell close while also keeping the chest tall as we move to the floor. Work to push the bar to the floor as we don’t want to stop momentum on the thighs or loose tension by letting the barbell pull us to the floor. Think smooth and fast. For quick singles, the focus is going to shift to dropping the hips at the start of each rep as the tendency will be to leave those high when going back down for the next rep. We can 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.

weightlifting: Power snatch

Complete sets every 1 min for 10 mins:

Set 1-3: 3 reps at 60-65% 1RM

Set 4-6: 2 reps at 65-70% 1RM

Set 7-8: 2 reps at 70-75% 1RM

Set 9-10: 1 rep at 80% 1RM

metcon: "isabel"

For time: 30 Snatches, 135/95 lbs

Time domain: 2-5 mins

Time cap: 10 mins

Accessories:

3 rounds for quality of:

8 L/8 R Single Arm Romanian Deadlifts, pick load

10 Anterior Tib Raises

Split Stance Paloff Hold, L 30 secs/R 30 secs