WOD: Wednesday 220810

Maybe my eyes are playing tricks on me, but since when did Mat Fraser work out here at Sanctify?

• Daily Focus

We are working into a heavy single on the snatch today. We are keeping the same wave loading scheme as we did week 1, and the idea for this is to start at 90% 1RM on the single, then go for 95% 1RM, and finally finish off at 102% 1RM. 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, & Scaling Modifications

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: 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 swings or alternating dumbbell snatch.

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

-Scale: First scale will be to lower the weight, then next would be to change to a Russian kettlebell swings. After that a kettlebell deadlift would be the best option to limit dynamic loading.

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.

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

Weightlifting:

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

3 rounds of:

3 reps at 77% 1RM

2 reps at 83%

1RM 1 rep at 90% 1RM

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

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