0:00-8:00 General Warm-up
8:00-10:00 Explanation of Technique Work
10:00-16:00 Technique Work
16:00-28:00 Strength
28:00-30:00 Put away barbells, get out Wall Balls
30:00-35:00 Explanation of WOD Prep and WOD
35:00-37:00 Transition to WOD Prep
37:00-43:00 WOD Prep
43:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
Mobility:
20-30 seconds On all Fours Wrist Mobility (fingers forward, fingers to the side)
Flexibility:
20-30 seconds each side Banded Front Rack Stretch
20-30 seconds each side Banded Lat Stretch
20-30 seconds Seated Groin Stretch
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
Movement:
10 Band Pull Aparts
10 Band RDLs
Technique Work Prep:
3 Rounds with empty barbell
5 RDLs
5 Muscle Cleans
5 Front Squats
MANAGEMENT/FOCUS:
Full Body Warm-up then getting the barbells out will help transition to the Technique Work
Technique Work
EMOM 6:
1 Double Deadlift Power Clean (VIDEO) + 1 Quick Clean (VIDEO) @very light weight or empty barbell
MANAGEMENT/FOCUS:
I will go into quite a bit of detail for these lifts, but remember, just cover the key points on how to do this movement and the reason for them, everything else below is for you as a coach to help people during the EMOM
Double Deadlift Power Clean: this movement is specifically working on keeping good position when coming off the ground and the transition to the launch position, here are some key points to focus on with this drill…
A common error off the ground is “stripper booty”…this is when the hips are the first thing to move, they pop up then the barbell begins to move, this is taking away a good push from your legs and causes the barbell to be out front…this error could just be a bad habit or the barbell could be starting too far out in front in your set up…in the set the barbell should be over your mid foot
Focus on the set up, barbell over mid foot, chest up, whole foot in the ground and flat (not rolled in or out or back in the heels), hips start below the shoulders and above the knees, chest up, as the barbell comes off the ground, keep your whole foot glued, when it gets to the knee your shoulders should be over or slightly in front of the barbell, there are dead stop pauses at the knee each time…after you come up back down and up again, just like we talked about with Snatch the barbell needs to come back to the launch position
Another common error is an early pull where the barbell is pulled up once it gets to the knee instead of getting back to the launch, in the launch there is a slight bend in the knees (very similar to the position you would be in when doing a push press or push jerk), your whole foot should still be on the ground, then we initiate the next phase by pushing through the floor which transfers into hip extension which gets the barbell moving up, then we drop under while we fire the elbows through, stand to finish the Power Clean
Quick Clean: we will be progressing to Squat Cleans, so although we are only doing Power Cleans in the working sets, this drill is to begin to work on the transition into the Squat Clean and also a good warm-up for the legs, here are the key points…
After finish the Power Clean in the previous drill, you will stay remaining tall and bring the barbell back down to your thighs, pull the barbell up to around mid to top of stomach area, very brief pause, then the focus is to drop immediately (there should be no upward movement before dropping) and fire your elbows through, it can be good to have a slight pause at the bottom, stand to complete the rep
A common error on a Squat Clean is to be so focused on the upward movement that people will shoot their hips forward to get under the bar then have to slam them back into a squat which throughs all the timing off and the ability to quickly drop under the bar
Remember, the reason for the Squat Clean is not to make the movement more difficult, it is a technique that should help you do more weight because you don’t have to get the barbell as high as you do in a Power Clean
Lastly, there are two foot positions in the Power Clean and Squat Clean…the pulling position and the receiving position. The receiving position should be where you set up your feet for a Front Squat, the pulling position is just inside that…it is a common error to kick the feet back and stomp when receiving the barbell, this is wasted movement…the only noise you should hear is the feet slightly popping out from the pulling position to the receiving position…it is also common for people to pop their feet out way to wide, if they cannot squat from the position their feet land then it is too wide
Strength
Power Cleans: 2x5 @65-70%, 3x3 @73-75%
FOCUS:
If you always go as heavy as you can when every time you lift it will be nearly impossible to fix any technical flaws
We will be progressing to Squat Cleans in this phase and that will be our 1-rep max test
These percentages today are under what you would normally see for these rep ranges for a reason, focus on quality reps
For those that don’t know their max, they can build as long as their technique does not go to shit…when the hips come up early in the pull or their feet go out wide in the catch or it is just a gross looking lift then they have gone too heavy…it is week 1, dial in technique and we will build over this phase
I would recommend singles within the sets, but for those that are high intermediate or advanced they could do touch n’ go reps
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Every 2:30 for 12:30…the last set would begin at the 10:00 mark
NO BARBELL OPTION:
Double DB Upright Rows 5x8
Double DB Lunges 5x8 (4 each leg)
We will keep these movements for this phase, but will vary the reps
WOD Prep
Round 1: 4 Toes to Bar + 4 Wall Balls
Round 2: 6 Toes to Bar + 6 Wall Balls
Round 3: 8 Toes to Bar + 8 Wall Balls
MANAGEMENT/FOCUS:
Good time to help people with their rhythm on T2B and make sure they are getting depth and hitting the target on Wall Balls
Do a warm-up round every 2:00
WOD
AMRAP 10
1 Toes to Bar
1 Wall Ball @20/14
*add 1 rep each round
SCORE: Reps (if you make it through 1 on both movements that is 110 total reps)
GOAL: through 10 on both movements
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Rounds 1-5 will feel like a lot of transition time, but as you progress to each round from here it will start to balance out
Toes to Bar: we had a similar rep range the past couple weeks, now we go with an ascending rep scheme to work on doing more unbroken reps…focus on pulling down with your arms to engage your Lats as your feet are coming up to the bar
Wall Balls: unbroken for the duration, get your depth, hit the target
MURPH MENTALITY: (scaled option)
Whatever round you think you will hit a hard stop on T2B then use that rep scheme the whole time, for example if you can only do 2-3 at a time then once you get past 6 you will be standing a lot, so I would do 6 reps on both movements for the AMRAP
BEGINNER: Lying Leg Raises, MB Thrusters @10/8 or 14/10
SCALED: Elevating Toes to Bar or Hanging Leg Raises, 14/10
Rx+: 30/20
Comp: Everything must remain unbroken, 30/20