0:00-8:00 General Warm-up
8:00-11:00 Explanation of Technical Work
11:00-17:00 Technique Work
17:00-32:00 Strength
32:00-33:00 Get etra plates out for Deadlift and Jump Ropes
33:00-38:00 Explanation of WOD and good tips for Toes to Bar
38:00-39:00 Transition to WOD Prep
39:00-44:00 WOD Prep
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10 PVC Pass Throughs
10 PVC Around The Worlds
20-30 second PVC Lat Stretch
20-30 seconds each side Pigeon Stretch
3-5 reps with 5 second hold Down Dog with Calf Stretch to Child’s Pose
5 Infant Squats
—then—
2 Rounds
10 PVC Muscle Snatch
10 PVC Overhead Squats
MANAGEMENT:
When you get to the PVC Muscle Snatch and Overhead Squat this is a great time for specific cues on the movements and helping members more individually
Snatch Technique Work
3 Snatch Balance @PVC, empty barbell or very light weight
Complex: Slow Power Snatch + Pause Overhead Squat @light weight
MANAGEMENT:
Best done as and EMOM 6: Minutes 1-3: Snatch Balance, Minutes 4-6: Complex
Snatch Balance: Go lighter than you think. Focus on not having a dip, just drop and think about ripping the bar in half overhead. If mobility is limited then just drop into the power position where you would catch your power snatch
Slow Power Snatch + Pause Overhead Squat: Start at the shins if you do not have plates on the bar, this is continuous, but slow movement (on a 4-count) to get to the launch position then full speed to finish the Power Snatch. I would take them through on command, use the cue “Ready” this means they should be down and ready, then start the slow 4-count…1,2,3,4, go! The “go” is for the full speed Power Snatch, Remember to count slower than you think. Go down for the Overhead Squat, solid dead stop pause at the bottom, stand
Both of these movements are to help focus on position and technique…if you cannot do a movement correctly at a slower speed, segmented and/or at a lighter weight then you should not be surprised you cannot do it correctly full speed and/or at a heavier weight
Strength
Complex: Power Snatch + Overhead Squat
FOCUS:
Building to the heaviest you can for the complex
Beginner: EMOM 15: 1-2 Power Snatch at light to moderate weight to work on technique through repeated repetitions
Mobility: If mobility just will not allow or severely limit the weight on the complex then just do a 1-rep Power Snatch
Advanced: 1-rep Max Squat Snatch…this are for the more seasoned athletes who have solid technique and have no mobility limitations
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
This is what I will do when coaching this…I will let the more advanced athletes warm-up as they choose since they are more experienced
Use the first 6 minutes to continue building in weight, this is a great time to help people select weights and coach them more specifically for their big lifts…I personally would do an EMOM 6 of 1 rep of the complex as I build
Every 3 minutes for 9 minutes for max attempts (3 attempts)…usually after 3 heavy attempts you just don’t have the gas in the tank to keep going up in weight, but this does allow time in that last three minutes that if they can still go heavier to get one more attempt
For those that are new to lifting and/or haven’t lifted heavy much, they might need 4-6 attempts to get closer to what will be their technical max (technique fails or they lose depth), it will take more training time to get to a true max, but if they stay consistent they will get there
WOD Prep
4 Rounds
4 Toes to Bar
2 Deadlift (build to WOD weight)
10 Double Unders/Single Unders/Plate Hops
WOD
AMRAP 11
8 Toes to Bar
4 Deadlift @250/165
20 Double Unders
SCORE: Rounds + Reps
GOAL: 5-6 Rounds
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Everything will feel like it is full body, this will be a tough 11 minutes
We have slowly been building on Toes to Bar, we went from 4 reps to 6 reps and now to 8 reps, keep trying to consistently string reps together, the Deadlift will add an extra challenge for your grip and core
Toes to Bar: good rhythm, pull down with those arms as your toes come up to the bar, break early if this will help you stay consistently throughout
Deadlift: Last week we did 2 deadlifts at this weight each round, we keep the weight but increase the reps, try to stay unbroken
Double Unders: Reps are relatively low, make sure you always try to do as many Double Unders as you can before you scale to singles, give yourself 2-3 attempts of stinging Dubs together before scaling
“MURPH MENTALITY”
4 Toes to Bar, 2 Deadlift, 10 Double Unders
This can allow those that can do the movements, but only with smaller reps to still do all of the Rx movements instead of scaling because of the higher reps
NO BARBELL/ROPE OPTION:
Double KB Deadlift
Plate Hops
BEGINNER: Lying Leg Raises, 135/95, 20 Line Hops
SCALED: Hanging Straight Leg Raises, 225/155, 30 Single Unders…or “Murph Mentality”
Rx+: 275/185
COMP: 300/210, everything must be unbroken