0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
PVC Pass Throughs
PVC Lat Stretch
Ankle Mobility
Seated Hip Openers
PVC Overhead Squats
Technical Work
2-3 Rounds of 3-5 reps
Double Deadlift Power Snatch (VIDEO)
MANAGEMENT:
Take them through on command for at least the first round
As the weight gets heavier it becomes more difficult to keep your chest up and hips down when bringing the barbell off the ground, this is the focus of the double deadlift power snatch, it is good to put a light to moderate weight on for this so they can feel some weight coming off the ground
Strength
Power Snatch 6x2 (single repetitions) @75-85%
Double DB Reverse Flys 5x6
FOCUS:
We did 3 reps last week, try to increase the weight
We will do a 1-rep max next week
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 1:30 for 9 minutes for the Snatch work, rest until the 10:00 mark, then EMOM 5 for the Flys
WOD Prep
3 Rounds
10/8 Calorie Row
3-6 Shoulder to Overhead (build in weight)
WOD:
Every 2 minutes for 10 minutes
15/11 Calorie Row
Max Shoulder to Overhead @135/95
SCORE: Reps (Row + S2OH)
PACE GOAL: Complete the row in 1:00 or less
FEEL:
Push and Pray
Rounds 3,4 and 5 will be challenging to keep your pace on the row and manage your heart rate when cycling the barbell overhead
STRATEGY:
RPE of 7 on the rower, it is really easy to blow yourself up in rounds 1 and 2, it will be difficult to recover if you go out too hot, go slower than you think especially in the first two rounds
You should be using a weight so that you can at least do 5 each time you pick up the barbell, even in the later rounds
EQUIPMENT MODIFICATIONS:
If you do not have enough rowers then changing the format would be the best option to keep the stimulus and the pull of the row to counteract the pressing of the barbell
Alt. EMOM 10: M1 : 45 second Calorie Row, M2: 45 second Shoulder to Overhead
This will allow two people to share one rower and allow for some transition time
BEGINNER: 12/9 Calorie Row, Double DB Push Press
SCALED: 115/80
Rx+: 20/15 Calorie Row
COMP: 20/15 Calorie Row, 155/105