Three parts on our Tuesday.
1. Strict Gymnastics - Testing Max Strict Handstand Pushups
2. Snatch Complex
3. Intervals - Bike, Burpee, Power Snatch
On Minutes 0, 2, - Light easy pace.
On MInutes 1-3- Moderate pace, growing in intensity.
Snatch Barbell Warmup (empty barbell)
3 Good Mornings
3 Back Squats
3 Snatch Grip Presses (behind the neck)
3 Stiff Legged Deadlifts (Snatch grip)
3 Hang Muscle Snatches
Strict HSPU (1 x Max Effort)
1 Set: Max Effort Strict Handstand Pushups
Following, rest as needed, into 4 Sets:
40% of the above Max Set of Strict Handstand Pushups
6 Tempo Ring Rows
Snatch (5 x 1)
On the 2:00 x 5 Sets:
1 Snatch Pull
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low Hang Power Snatch
Set #1 - 67%
Set #2 - 70%
Set #3 - 73%
Sets #4+5 - 73-79%, based on feel.
Snatch Pull - Arms stay long and loose. We finish here with a big shrug at the top, but we do not actively bend the elbows. Focus here is on bar path, breaking off the ground and keeping in close contact with the body through active lats.
High Hang Power Snatch - Bar at pockets, with shoulders just over the bar.
Hang Power Snatch - Bar is at knee-level, with vertical shins (drive hips back).
Low Hang Power Snatch - Bar is as close to the ground as possible, but not touching the ground. This trains postural strength as we are lowering to a near floor position, but forcing ourselves to control the descent as well as start from a challenging position.
Rush Hour (Time)
On the 4:00 x 5 Rounds:
12/9 Calorie Asaullt Bike
9 Barbell-Facing Burpees
6 Power Snatches (135/95)
Building intensity through intervals.
In "Rush Hour" we have 5 x 4:00 windows that start on the 0:00, 4:00, 8:00, 12:00, and 16:00. Inside of these windows at each start, we'll complete the work above. Recording the amount of time it takes to complete each (not the time on the clock), we are looking to have our athletes finish in the rough area of two minutes per round. This will naturally vary between athletes. Our score however, will only be our slowest round.
In other words, if we have rounds that look as follows, 2:09 will be our score for today:
1:45, 1:49, 2:01, 2:09, 1:52
Stimulus wise, we have a moderately heavy barbell at the end of each set - the 6 power snatches. We are looking for a load that we could cycle for 9+ repetitions when completely fresh, if we went for it. On the challenging side, but one that we are very confident we could complete in sets throughout the workout if we had to. Singles at a point inside this workout is by no means the wrong approach - but we want the barbell to be managable enough so that we simply aren't forced to.
Today is a great opportunity to push the bike. To capitalize on the exponential accumulaiton of calories. Recognizing that our rest is going to be limited between rounds, it is not an all-out sprint, but let's get outside out comfort zone here, reminding ourselves that we are in training. We'd rather make a mistake here by pushing a bit too hard on the bike, than not hard enough.
On the barbell-facing burpees, a smooth, methodical pace is our aim. We are looking for an immediate transition to the barbell, so being a touch conservative on our pacing here to allow that will be important. If we see ourselves struggling some on the barbell loading, we want to pace these a little more. If we are very storng on the barbell, we can push our intensity here.
And finally, on this power snatch barbell, we are looking for an aggressive finish.
"When we are closed to ideas, what we hear is criticism.
When we are open to ideas, what we will get is advice." – Simon Sinek
One of the most dangerous things we can do in life, is to believe we have everything right.
We can all relate to a time where we closed down to a idea. We had something else in mind, that we so passionately believed it, that we didn’t consider the idea. We literally blocked the ability for our mind to digest it - we never gave it a chance. Not because the idea was wrong, or right, but because we valued another idea too much.
We are always going to have strong beliefs, And we should. Yet, one of the best things we can do in a world that is always adapting, always changing, the sole constant in our lives, is to maintain an open mind.
This is most especially challenging when receiving criticism. Our emotions want to take over, which all too often literally block the ability to digest the information. We get instantly defensive, and we close off. But here’s the thing - we *refuse* to be victims to our emotions. We choose to control these reactions - not the other way around.
If we can do that, regardless of how harsh or soft the delivery is, we see the feedback for what it truly is. An opportunity to improve.