WOD: Tuesday 231010
Sometimes the only way to make it through a workout is to smile through the pain with your buddy.
• Coaching Notes
We have a fun Snatch Day on the docket with a 10:00 minute clock that allows us to work up to a heavy of the day for the Power Snatch + Squat Snatch combo. The goal with this is to hit quality hip extension and power through the Snatch on the first rep, then carry that over to the Squat Snatch, where now we need to pull under violently and punch up on the bar. We should be able to get close to our 1RM Power Snatch for this combo to start things off. We will then move into a good little out and back style workout in an EMOM format with the goal of a 5:2 work to rest ratio which is classic lactate threshold work in a mixed modal style. We should be able to flow directly from the Snatch work right into the workout with just some talking points about scales and modifications to the workout for L1, L2, and so forth.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Power Snatch Cycling: 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. 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 KBS or Alternating DB Snatches for those that are limited with a barbell in their hands.
-Row for Meters: Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish. The chain should stay in a straight chain path throughout the entire drive phase as we finish hard at the sternum. Finishing higher or lower on the body is not ideal and should be worked to be avoided. If needed, scale the row to calorie ski erg or bike erg. If we scale to the bike erg just double the distance here in order to maintain a similar stimulus.
-Push-ups: Band Assisted Push-ups is the scale of choice today to allow for more consistency in position on the pushup.
weightlifting:
1x [ 1 Power Snatch + 1 Squat Snatch ]
Take 10:00 minutes to Build to a Heavy Power Snatch + Squat Snatch
Starting @ 60% of Power Snatch *Not TnG
metcon: "Without Me”
3 rounds, each round for time, of:
8 Power Snatches, 95/65 lbs
16/12 Push-ups
Row, 500/450 m
16/12 Push-ups
8 Power Snatches, 95/65 lbs
Go every 7 mins.
Goal: 5:00 minutes / set
Cap: 6:00 minutes / set
accessories:
3 rounds for quality of:
8 Hang Snatch High Pulls, pick load
12 Floor Dumbbell Chest Flies, pick load
12 Dumbbell Hex Press, pick load