Saturday, February 16
Final Saturday before the Open. Starting with a skill-based opener, coupling power snatch repetitions with work on the pull-up bar. This will lead us into our conditioning for the day, which is comprised of some movements for simple variety before we head into the Open.
Metcon (AMRAP - Reps)
Alternating OTM x 10 (5 Rounds): Odd Minutes - 3 Power Snatches Even Minutes - :40s for Bar Muscle-Up Practice
Bar Muscle-Up practice today. Our aim today is not to build to a large sum total over the course of the 5 rounds, but to rather find repetitions inside the combination. It is our aim to place our effort instead, on the power snatch, building to a three-rep heavy. Aim is to choose a single amount of bar muscle-ups to hold across, or, a specific drill to hone in on. Power Snatch: All sets based off estimated 1RM Snatch Set #1 - 65% Set #2 - 70% Sets #3,4,5 - Build steadily to our heavy triple for the day.
"Leaps & Bounds" (Team Version) (Time)
Teams of 3, with a 30:00 Time Cap: 120 Power Snatches (75/55) 120 Box Jump Overs 6 Rope Climbs 90 Power Snatches (95/65) 90 Box Jump Overs 6 Rope Climbs 60 Power Snatches (115/80) 60 Box Jump Overs 3 Rope Climbs 30 Power Snatches (135/95) 30 Box Jump Overs 3 Rope Climbs
A team workout as our Saturday effort before the Open. Intended, purposefully, to be a break from focusing on individual times and paces, and instead becoming lost in a team effort (in a good way). Stimulus wise, we are looking to build to a moderate-to-heavish power snatch in the final set of 30 repetitions. A load that all three athletes, when completely fresh, could at least do 5 "touch and go" repetitions with. Inside the workout, this may very well be singles in a congo line esque format, but it's not a load that an athlete would be 30+ seconds between single repetitions. Transitioning from power snatch, to box jump over, to rope climb, we can first expect the box jumps to be pre-fatigued from the natural "jump" of the snatch. It always goes without saying, to over jump that first repetition to ensure we make it atop the box. The standard here is both feet from one side to other via a two foot jump from the ground. Whether that be box-facing or lateral hops, as well as feet to box or clearing the box is all athlete's choice. Secondly, we can expect our pulling strength to be challenged in this combination (ropes to power snatch). Knowing this, effective communication and small sets pay off well here. Small sets in team workouts on a movement that starts from the floor are almost always our best bet, especially if it's a longer effort such as today's. As long as, of course, if we are communicating properly and expecting our teammate to transition effectively.
"Leaps and Bounds" (Individual Version) (Time)
15 Power Snatches (95/65) 15 Box Jump Overs 1 Rope Climb 12 Power Snatches (115/80) 15 Box Jump Overs 1 Rope Climb 9 Power Snatches (135/95) 15 Box Jump Overs 1 Rope Climb 6 Power Snatches (165/110) 15 Box Jump Overs 1 Rope Climb Box - 24"/20" Rope - 15'
Steadily building in load as we decrease the repetitions on the power snatch. Stimulus wise, we are looking for the following criteria to be met: when looking at each set, from the 15 repetitions to the final set of 6, we could complete any unbroken when completely fresh. Looking for loads today that are more on the metabolic side, than of absolute strength. Naturally, this will become a grippy workout with the combination of the power snatches with rope climbs. With this in mind, breaking the power snatches into manageable chunks is only going to set us up for success. These breaks do not need to be massive, but the brief break in the time under tension can allow us to continue to hold our pacing. On the first two barbells, sets are absolutely our aim. On the set of 15, a single or two breaks is appropriate. A similar approach can be applied to the second set of 12 repetitions, or, we may find it best to turn to fast singles here. On the third and fourth barbells, athletes may find that it's best to move with steady singles at this point. On the final barbell, we have a heavy loading after a good amount of pulling. Take an additional composure breath before moving into the first rep to allow ourselves the right setup and execution. On the box jump overs, let's use these as a "pace setter". We aren't looking to sprint through these, and instead are aiming for the methodical pace forward. This will allow us to push our sets on the power snatch barbell, as well as complete immediate transitions to the rope climbs. On the rope climbs, efficiency is naturally paramount in a grip-intensive workout. Taking the extra quarter second to lock in our feet properly will make all the difference in the later rounds.
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