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
32:00-34:00 Put all barbells away
34:00-40:00 Explanation of WOD and good tips for positioning the hands for HSPU (VIDEO)
40:00-41:00 Transition to WOD Prep
41:00-46:00 WOD Prep
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
20-30 seconds each side PVC Front Rack Stretch
20-30 seconds each side PVC Lat Stretch
10 PVC Good Mornings
On All Fours Wrist/Forearm Mobility
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
—then—
3 Rounds
5 Muscle Cleans @empty barbell or very light light
5 Front Squats
MANAGEMENT:
When you get to the barbell work, the muscle cleans are a great time to discuss technique with the elbows and how to effectively pull and roll to receive the barbell
Clean Technique Work
Above Knee Pause High Pull 3x3
2-Position Power Clean 3x2
MANAGEMENT:
Best done as and EMOM 6: Minutes 1-3: Above Knee Pause High Pull, Minutes 4-6: 2-Position Power Clean
Above Knee Pause High Pull: Stand all the way up, go down to just above knee, solid dead stop pause, then complete the High Pull, this lift helps focus on the hang position, your shoulders should be over or slightly in front of the bar when at the knee, when you transition to the launch position (mid to upper thigh for a clean) you knees should still be slightly bent so you can push into the ground and get some momentum into the bar then finish the pull keeping the barbell very close to your body
2-Position Power Clean (VIDEO): As a coach, take them through this on command, the barbell starts from the ground if they have plates or mid shin if not, say, “one” they move the barbell to just below the knee, say, “two” they move the barbell to the launch position, knees still bent, same focus as discussed in the Above Knee Pause High Pull, say, “go” they pop the hips pull and roll the the elbows through, stand, back down, repeat for rep two
Strength
Hang Power Clean 3x3
Power Clean 3x3
FOCUS:
This is a short phase within this cycle, 3 weeks to focus on Clean position and technique, carry over what we reviewed in the technical section to the full speed lift
We start by working both from the hang and from the ground, 3 reps should be a moderate to heavyish weight, this weight should be heavy enough to make you need to focus on good technique but also not heavy enough to cause shitty form (hips shooting up, early pull, catching with wide feet, etc.)
For each movement start with a weight you are 100% confident you can do with good form, then build NOT to a max, but a weight as mentioned above
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Complete a set every 2:30 for 15 minutes
LEVELS (at owner/coach discretion if you want to discuss these in class)
BEGINNER: very new to Olympic Lifting or trying a free class if you offer this, Do the No Barbell Option or 6x3 Power Cleans, stay light, keep the reps as singles instead of touch n’ go
INTERMEDIATE: cannot yet clean their bodyweight, as written, I would not do touch n’ go, this allows them to focus on one rep at a time and for the coach the give some feedback/cues
ADVANCED: can clean over their bodyweight, all sets are touch n’ go reps
MANAGEMENT:
Each 2:30 interval try to watch 2-5 members so you can give them specific feedback
When coaching, I have at times divided the class into 3-5 groups and had group one go first, then group two, then group three so I could more easily watch and give specific feedback, there is enough time within the 2:30 time frame to do this
WOD Prep
1 Chest to Bar Pull-up
1 Handstand Push-up
2 Chest to Bar Pull-ups
2 Handstand Push-ups
3 Chest to Bar Pull-ups
3 Handstand Push-ups
4 Chest to Bar Pull-ups
4 Handstand Push-ups
WOD
AMRAP 9
5 Chest to Bar Pull-ups
5 Handstand Push-ups
SCORE: Rounds + Reps
GOAL: 9-10 Rounds
PACE: Calculated…muscle burn will be the limiting factor…should feel jacked though 😁
FOCUS/STRATEGY:
Chest to Bar Pull-ups: we have progressed from 2 Strict Pull-ups in “Nate’s Mate” to 4 Chest to Bar, to 10 and 11 varied pull-ups, now we come back down in reps and do Chest to Bar, this is all geared towards improving your ability to do pull-ups, string them together and advance to the next level, we retest “Nate’s Mate” in a couple weeks
Handstand Push-ups: as mentioned above for pull-ups, we tested these in “Nate’s Mate”, we have done several overhead/pressing movements to build endurance not only in the WODs but in Accessory Work, the reps are once again relatively low here to help string more together and stay more consistent throughout the 9 minutes
NO GYMNASTIC OPTION:
Every 3 minutes for 9 minutes (3 sets): DB Complex: 4 Double DB Curls + 4 Double DB Strict Press + 8 Double DB Bent Over Rows + 8 Double DB Push Press
BEGINNER: No Gymnastic Option
SCALED: Banded Pull-ups, Modified HSPU…or No Gymnastic Option to work on building strength
Rx+: Chest to Bar, Deficit HSPU @4/2”
COMP: Strict Pull-ups, Strict HSPU