WOD: Wednesday 220608

I got my coaching hat on and ready to judge your weightlifting today.

• Daily Focus

We are working into a heavy single on the snatch today in a wave format to help us focus on the style and loading wave cycle we will be hitting for the duration of this cycle. Next week we will start lower on the loads with the emphasis on building more consistency and technique before progressing back up in volume. For the conditioning piece we are looking at tackling some midline stability and reinforcing quality hip extension mechanics through the use of the American kettlebell swing. The double unders are meant to be unbroken or close to it and to have athletes focus on their breath during the workout.

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• Points of Performance & Coaching Cues

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.

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 swing. The best cue here is to shorten the gap between your sternum and belly button.

Double Unders: Hands at your side, eyes 4 ft out in front and down. Breath through the dubs and focus on “hit, hit” with each rep.

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• Scaling Considerations

Snatches: For the snatch today we can lower the weight, go to the hang position and just work on really quality positions. If the athlete has some issues with the barbell, we can move to an American kettlebell swing or alternating dumbbell snatch.

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.

Double Unders: We can move to 50 single unders, go to 30 secs of double under practice, or even sub a 8/6 Ski Erg calories.

Weightlifting Cycle Test:

Snatch 3-2-1-3-2-1-3-2-1

Complete sets every 1:30 for 13:30 as:

3 rounds of:

3 reps at 75% 1RM

2 reps at 80% 1RM

1 rep at 85% 1RM

Increase weight on the single each round.

Metcon:

"Hollywood Abs"

Complete as many rounds as possible in 9 mins of:

10 Plate Sit-ups, 25/15 lbs

20 American Kettlebell Swings, 53/35 lbs

30 Double Unders

Goal: ~5+ rounds

Accessories:

4 rounds for quality of:

GHD Supine Hold, 20 secs

Sorenson Hold, 40 secs

6 Cuban Rotations, pick load

10 Dumbbell Around-the-World Rotations, pick load