0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-14:00 Specific Warm-up
14:00-24:00 Strength
24:00-26:00 Put all plates and barbells away
26:00-27:00 Rest/Transition
27:00-34:00 Explanation of WOD and good reminders for connecting Hang Power Snatch and Bar MU
34:00-35:00 Transition to WOD Prep
35:00-40:00 WOD Prep
40:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
3-5 each way Iron Crosses
20-30 seconds each way Lying Hamstring Stretch
20-30 seconds each way Lying Glute Stretch
20-30 seconds each way Lying Quad Stretch
20-30 seconds each way Seated Groin Stretch
10yd Walking Hip Openers
10yd Walking Straight Leg Marches
—then—
2 Rounds
10 KB RDLs
10 Lying Leg Raises
MANAGEMENT:
Make sure the posterior chain is loose and ready to go, the planks and RDLs will prime the body more specifically for the strength section
Specific Warm-up
4 Rounds
Round 1: 5 Deadlift @40%
Round 2: 4 Deadlift @50%
Round 3: 3 Deadlift @60%
Round 4: 2 Deadlift @65%
MANAGEMENT:
Recommend doing a warm-up set every minute on the minute, this is a great time to coach members more specifically as they warm up for their heavy singles
It will be short rest, but good to for getting the body warm and heart rate elevated
Either have them write down their percentages ahead of time or just start with a light weight and slowly build to their weight for the first working set
Strength
Deadlift
3x1 @70%
3x1 @75%
2x1 @80%
2x1 @whatever LFT HVY SHT means for you today
FOCUS:
We have worked our way down from 5s to 3s and now singles…could be just a heavy day could be a PR day, you choose…either way lifting heavy early in the week sets you up well for the last Open workout
Weights should be moderate for the first three sets, heavyish for the next three, heavy for the next two then whatever your mind and body are ready for in the last two sets
The EMOM format should be sufficient, the first 6 sets are not crazy heavy and remember who you have the full minute so especially as the weights get heavier you can rest more within the minute before you go
Keep your chest up, core engaged, hips stay below the shoulders as the barbell is coming up, when the barbell gets to the knee think of flexing your butt to get full hip extension at the top…grip it and rip it
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
EMOM 10
NO BARBELL OPTION:
Double KB Deadlift 5x5
Reps decreased from last week, try to increase weight
30 second Weighted Front Plank
Alt. EMOM 10: M1: Deadlift, M2: Planks
WOD Prep
4 Rounds
2 Hang Power Snatch + 1 Overhead Squat
1 Bar Muscle-up
MANAGEMENT:
Build to WOD weight
This is a great time to coach athletes more specifically on these high skill movements
WOD
EMOM 10
3 Hang Power Snatch @115/80
2 Overhead Squats
1 Bar Muscle-up
SCORE: Rounds + Reps (10 if you complete the EMOM)
GOAL: 45 seconds or less each round
PACE: Interval Mindset…this is a high skill EMOM
EXECUTION:
If you fall off pace then just continue as an AMRAP, for the purposes of class this will still count as Rx if the are using 115/80 and doing Bar MU, they will just have a lower score
FOCUS/STRATEGY:
Complete both barbell movements without putting the barbell down, short rest before doing the Bar MU
Hang Power Snatch: stand all the way up with the barbell, hip hinge to anywhere above knee, hip pop and drop under the barbell on each rep
Overhead Squat: after the last Hang Power Snatch, make sure you are ready and stable before beginning the overhead squats…strong overhead position like you are ripping the bar in half, good depth, stay under control
Bar Muscle-ups: this is a great opportunity for those that can do one at a time to accumulate some reps after some high skill barbell work
MOBILITY ISSUES:
If mobility in the overhead squat will severely limit the weight used then they could drop it on their back for Back Squats or adjust their grip for front squats, this will better match the stimulus rather than going super light
NO BARBELL/RIG OPTION:
6 Alt. DB Snatch + 5 DB Goblet Squats + 4 Single Arm DB Upright Rows (2 each arm)
BEGINNER: No Barbell/Rig Option
SCALED: 95/65, 2 reps of Hardest pull-up you can do
Rx+: 4 Hang Power Snatch @115/80 + 3 Overhead Squats + 2 Bar MU
Comp: 3 Hang Squat Snatch @135/95 + 3 Bar MU