WOD: Wednesday 230913

Be like Craig and get that chin over the bar on your pull ups.

• Coaching Notes

Today, our focus is on our Snatch as well as our Pull-up strength progression. We will be working into the Snatch work focusing on the position from the knee to the hip, then extending through the bar before working to a Floating Snatch, which means that we will take things as close to the floor as possible without actually touching the floor. This helps to engage and recruit the hamstrings a little more as well as teach athletes to focus on continuing to push the ground away as the bar passes the knees. We will then move to a full Snatch + Overhead Squat to finish off the complex. This is week 5, so athletes should be feeling ready to start pushing the loads a bit on these Weightlifting Complexes.

We will then move into the workout "Monkey Bars" which is a progressive pull-up complex that will help recruit more motor units and exhaust more muscle fibers by going from a weight pull-up variation for a few reps to more reps of traditional strict pull-ups, then to ring rows. All of these movements will target the back and biceps. The rest between these complexes should be 2:00-3:00 minutes, so allowing athletes 15:00 minutes to complete the workout is necessary. For newer athletes, this might not be as necessary, but focusing on tempo and taking their time will help develop more strength.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Hang Squat Snatch: Chest up and eyes forward at the set-up at the knee, then accelerate through the hips working on a vertical drive on the bar before pull under the bar fast and catch with a firm punch. This will reinforce staying over the bar longer allowing the athlete to get the bar back to the hip contact point better. If the athlete has some issues with the barbell, we can move to an American KBS or Alternating DB Snatch.

-Low Hang Snatch: Chest up and eyes forward at the set-up below the knee. Push the knees back and let the hips and torso rise together past the knees, then accelerate through the hips working on a vertical drive on the bar. Pull under the bar fast and catch with a firm punch. This will reinforce staying over the bar longer allowing the athlete to get the bar back to the hip contact point better.

weightlifting:

Every 2:30 for 12:30.

1x [ 1 Hang Squat Snatch + 1 Floating Squat Snatch + 1 Squat Snatch + 1 Overhead Squat ], pick load

Build to 75% of 1RM Squat Snatch, then complete 5 sets at or above the 1RM Squat Snatch.

metcon: "Monkey Bars"

4 rounds for quality of:

3 Weighted Pull-ups, 85% 1RM

Rest 30 secs

6 Strict Pull-ups

Rest 30 secs

12 Ring Rows Rest 2 mins

Complete on a 15 min running clock.

accessories:

3 rounds for quality of:

10 Tall Kneeling Straight Arm Banded Lat Pull Downs

15 Seated Bent Over Reverse Flies, pick load

Kettlebell Overhead Hold, pick load, 30 secs