0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-31:00 Strength
31:00-33:00 Put away any plates not needed for the WOD
33:00-38:00 Explanation of WOD with good tips on locking in the OHS and efficiency on SDLHP
38:00-40:00 Transition to WOD Prep
40:00-46:00 WOD Prep
46:00-48:00 Transition to WOD
48:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10 Wall Scap Slides
5 Thread the Needle each way
20-30 seconds each side Foam Roll Calves
20-30 seconds each side Calf Stretch on Wall or Rig
10 PVC Pass Throughs
10 PVC Around the Worlds
10 PVC Good Mornings
—then—
2 Rounds
5 reps with 3 second Hold each side PVC Ankle Mobility (VIDEO)
10 PVC or Empty Barbell Overhead Squats
MANAGEMENT/FOCUS:
This day will always have a big focus on mobility specific to Snatch and Overhead Squat
Get your mind right and be ready to coach the movements on this day…great opportunity to move the needle for a lot of members on this lift
For the Overhead Squats you can put the PVC up against the Rig, this provides support as they squat because the PVC slides up and down the Rig with each rep
Specific Warm-up
2-Position Snatch High Pulls 2x2
Slow Power Snatch 2x2
Below Knee Pause Power Snatch 2x2
MANAGEMENT/FOCUS:
I would do this as an EMOM 6, Minutes 1-2: 2-Position Snatch High Pulls, Minutes 3-4: Slow Power Snatch, Minutes 5-6: Below Knee Pause Power Snatch
These are all done with an empty barbell or PVC
Take them through on command…any extra time within the minute after the reps should be for coaching everyone with cues or coaching members more specifically
The big focus is on transitioning from the knee to a good launch position…think of scooping under the bar when you bring your shoulders up, at the launch you should still have bent legs like the dip position of the Jerk that we did last cycle, drive through the floor to get a good hip pop which transfers momentum into the barbell
2-Position Snatch High Pulls: (VIDEO), COMMAND: Say “one” the pull to the knee, say “two” the transition to the launch position, say “go” they complete the high pull…ball of your foot should start under the bar, chest up, hips below shoulders and above knees, drive through the floor and push your knees out as the barbell rises to your knee, dead stop pause, transition from the knee to launch, dead stop pause, knees still bent as mentioned above, drive through the floor, hip pop and pull, barbell should reach right around the top of your stomach, you do not need to continue pulling up to your neck, let the pull be natural and elbows should go up and back like you are elbowing someone in the face behind you, the barbell should stay very close to you (do not let it swing out), lower and repeat
Slow Power Snatch: (VIDEO), COMMAND: slowly and I mean very slowly count “1…2…3…4, when you get to 4 they should be at the launch and complete the power snatch…exact same focus and bar path as the 2-Position but now done continuously but slow, on a 4 count, when you get to 4 you should be at the launch position, carry over what you did on the high pull and now finish with a punch to the ceiling, think of ripping the bar in half when it gets overhead, stand, lower, repeat
Below Knee Pause Power Snatch: no command here just make sure they get a dead stop pause….controlled off the ground, dead stop pause at the knee, full speed to finish the power snatch…carry over the previous two movements, good transition from the knee to the launch, drive into the ground, good pull and punch to finish, lower and repeat
Strength
2-Position Snatch High Pull 3x2
Slow Power Snatch 3x2
Below Knee Power Snatch 3x2
Snatch Grip Bent Over Rows 3x10
FOCUS:
Snatch will be one of the main lifts throughout this cycle, with a lot of other bodyweight prep going on, it is a great time to work on a difficult Oly movement. I will have a No Barbell Option that will run on a progression on this day for those new to Oly lifts…or people that “don’t Snatch” 🙂
Set the tone today with these movements, we will build from here but we have to lay the foundation today
We will end with a 1-rep max in Week 6
Pay attention to the General and Specific Warm-up on these days because we will work very specifically on improving mobility for Snatch and OHS
As mentioned in the Specific Warm-up today, there is a big focus on the transition from the knee to a good launch position, keep this focus as we add weight
2-Position should still be at a very light weight, you can bump up a bit for the Slow Power Snatch, moderate weight for the Pause
Keep the bent over rows very strict, these balance out the overhead volume and are good for your pull in the Snatch
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
EMOM 15: Minutes 1-3: 2-Position, Minute 4: Rest, Minutes 5-7: Slow Power Snatch, Minute 8: Rest, Minutes 9-11: Pause, Minute 12: Rest, Minutes 13-15: Bent Over Rows
NO BARBELL OPTION:
Band Face Pulls 6x12 + Single Arm KB or DB Overhead Hold 6x20 seconds each side
Do both movements every 2:30 for 15:00
WOD Prep
9-6-3 of
Overhead Squats
Sumo Deadlift High Pulls
MANAGEMENT/FOCUS:
Recommend doing a round every 2:00
Empty Barbell in Round 1, 75/55 in Round 2, 95/65 in Round 3
Great time to help them dial in each of these lifts
WOD
“Charlotte” Pre-test
21-15-9 of
Overhead Squats @95/65
Sumo Deadlift High Pulls @95/65
SCORE: Time
GOAL: 5:00-7:00
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
Workouts like this can be very mentally challenging because there is nowhere to go…just you and the barbell, this will be all about your ability to force yourself to pick up the barbell
Overhead Squats: go for big sets right out of the gate…strong overhead position, think of ripping the bar in half, controlled on the way down so you can keep it in the groove, find a rhythm, make sure you get to full hip extension at the top
Sumo Deadlift High Pull: feet wide, hands about two fists apart, chest up, big leg drive and hip pop, finish with the pull around collarbone area…legs will start to accumulate fatigue in the round of 15
MOBILITY LIMITATIONS:
If the Overhead Squat will severely limit the weight then do Front Squats…and encourage them to improve their mobility 😁
NO BARBELL OPTION:
KB Goblet Squats
KB Sumo Deadlift High Pulls
BEGINNER: 45/35 or No Barbell Option
SCALED: 75/55
Rx+: 115/80
Comp: 115/80, must be unbroken