WOD: Wednesday 211124

I take it back, THIS is the best lifting face.

Points of Performance and Coaching Cues:

-Snatch: Hips and torso rise at the same rate and with tension to the knee. We are looking at that back angle and watching for the athletes ability to stay over the bar, while keeping the bar close with the use of their lats.

-Row: We are looking at maintaining consistent tension on the chain. What we mean by that is that the chain should not wobble or go up and down too much. We want to work on that chain staying in the center of the window and finishing all the way through the sternum.

-Alt DB Snatch: Work on having athletes switching hands on the DB on the descent down to the floor rather than at the floor as that will limit issues for the lower back. As athletes descend to the floor keep eyes forward and chest up.

Scaling Considerations

For the snatch today we should still stay with similar scaling modifications for newer athletes. Keep them at the high hang or hang positions and catch in a low power position, then stand up and get into the overhead squat. Catching dynamically in a squat snatch will limit newer athletes and can halt their improvement if positions are off.

For the rest of the workout we should think about scaling the DB snatch to a hang snatch and just adjusting volume on the rower to maintain the stimulus.

Weightlifting, Snatch:

Squat Snatch 1x4 at 75% 1RM

Squat Snatch 1x3 at 80% 1RM

Squat Snatch 1x2 at 85% 1RM

Squat Snatch 1x4 at 75% 1RM

Squat Snatch 1x3 at 80% 1RM

Squat Snatch 1x2 at 85% 1RM

Squat Snatch 1x4 at 75% 1RM

Squat Snatch 1x3 at 80% 1RM

Squat Snatch 1x2 at 85% 1RM

3 rounds of:

4 Squat Snatches, 75% 1RM

Rest 1:30

3 Squat Snatches, 80% 1RM

Rest 1 min

2 Squat Snatches, 85+% 1RM

Rest 2 mins between each round.

"Bird Box"

For time, 7min Cap:

10/8 Row Calories

20 Alternating Dumbbell Snatches, 50/35 lbs

30/24 Row Calories

20 Alternating Dumbbell Snatches, 50/35 lbs

10/8 Row Calories

Accessories

Snatch Grip Romanian Deadlift 8-8-8, using heaviest weight per set

Ring Hamstring Curl 15-15-15

Sandbag Carry, 100 ft 1-1-1-1-1, using heaviest weight per set