Friday, January 25
"Game Day Friday". Last week, we challenged ourselves with a conditioning piece that lead into a max-effort clean. We'll face a similar challenge today, now with the snatch. This is our primary focus for the day, with a stamina based finisher to conclude our Friday. ACTIVATION Not for Time: 2 Rounds: 20/15 Light Bike :30s Alternating Samson Stretches 1 Round of Strict Cindy :30s Spidermans 3 Rds of the "Clean Barbell Warmup" • 3 Deadlifts • 3 Hang Muscle Cleans • 3 Strict Press • 3 Good Mornings • 3 Front Squats • 3 Hang Squat Cleans
Top Down Part A (Time)
With a 12:00 Time Cap: 25 Barbell-Facing Burpees 25 Squat Snatches (115/80) 25 Barbell-Facing Burpees In time remaining until the 12:00 cap, establish: 1-Rep Hang Hang Snatch (Part B) Last week, we completed a similar style "Game Day Friday" - with cleans being the focus, versus today's snatch. Starting with a "For Time" workout, any time remaining can be used towards building to a heavy hang snatch single (power or squat, athlete's choice). As we enter this one round chipper, we want to first recognize that the squat snatches can vary minutes between strategies. This is a movement where breaks between repetitions can last upwards towards 7-10 seconds, very easily. From the bouncing around on the floor, to the reset of the feet and hands, seconds move fast here. Recognizing the potential here, we want to approach these final 25 repetitions with energy to spare. We naturally want to push with effort on the opening 25 burpees, but our focus of effort is on the snatches. On these opening 25 repetitions, slow is smooth, and smooth is fast. Over 25 repetitions, at an individual level, a fast pace in comparison to a reserved effort can vary in the range of about 10 seconds (about a half second per repetition). It is indeed a significant amount of time, and in person during the workout, can feel like an eternity between athletes. Yet, we can all agree that 10 seconds can disappear in a single extra break on the barbell. As we started to think on earlier, from the bouncing barbell to the reset time, seconds slip through very quickly, and seemingly uncontrollably. In other words, these ~10 seconds we surrendered on the burpees can come back to us three-fold on the snatches. Another visual to use as we approach these opening 25 burpees is to think of our 100 repetitions for time pace. It's by no means relaxed, but it is reserved with the larger picture in mind. Tight footwork, and smooth turns in the air as we clear the bar will give us a strong start
Top Down Part B (Weight)
Time Remaining in the 12:00 Cap: 1-Rep Hang Snatch Using the same barbell from Part A, athletes have the time remaining the 12:00 time cap to build to a max effort lift. Athletes choice on the style of the hang snatch - to power, or to squat. But in both versions, athletes must establish the hang position (full deadlift to extension). The bar is allowed to go as low knee-level on the descent to the hang, but not below. After finishing Part A and recording our score, our first objective much like last week is to formulate an snap adjustment to our plan if we are minutes behind our estimated completion time. This is an important first step as if the clock says 10:30, it's a fairly different course of action than if it says 8:00. Yet, in both instances, we can expect to be heavily fatigued, and in of (well earned) rest, even if it is cut short. Inside this rest, after a brief moment to focus on our breathing, aim to keep the body moving. Although this sounds in a sense strange, there is a specific reaction we are aiming to avoid - the body relaxing. Typically speaking, and in the vast majority of our workouts, we can sit (if not lay) for minutes. The body, recognizing that the effort has been given, will start to shift into the parasympathetic (recovery). Muscles and joints can start to tighten in the early stages of recovery. Naturally, something we want to avoid as we have a dymnamic movement where we'll need every muscle fiber in our body to fire with accuracy if we want to maximize our lift. Give ourselves the breaths we need to recover, and simply get back to our feet. Light paces around the barbell, take a light sip of water… just keep moving. It's a simple thing to think about, but at the physiological level, impactful when we take into consideration what the body is thinking post-effort. Our rest period before our first hang snatch will naturally vary between athletes based on the finish time, but the general area of 1:00-2:00 of rest is
Metcon (5 Rounds for time)
5 Sets, resting 1:00 between: 15/12 Calorie Row 50' DB Walking Lunge (50's/35's) 15/12 Calorie Row Record all five scores to the tracker below. Honing our consistency, truly aim for our first round to be equally as fast as our 4th round. The 5th round will be there. On the dumbbell walking lunges, athletes are allowed to "rack" the dumbbells to the shoulders, much like how it was allowed last year during the Open.
Metcon (No Measure)
Not for Time: 50 GHD Sit-Ups 75 AbMat Sit-Ups 100 Banded Good Mornings
"An object at rest tends to stay at rest. An object in motion tends to stay in motion." – Newton There is a large difference between understanding what we need to do, and actually doing it. Most people don’t have an issue knowing what they need to do. They make goals, lists, priorities, to-dos. But despite it being buttoned up on paper – the separation lies in execution. Far too often, it’s the start that we fail at. It’s the first step, the first push, to begin the process. The challenge is hardly ever to align the goals or to make the next list of actionables. It’s to gather the energy to actually go. There will be a voice in our head, that says – there’s time to do this tomorrow. That there’s other things that are "more urgent" to take care of today. Things are just too tight right now. The first step will be to silence that voice. And to just start. Because we recognize that whatever the goal is - the search of a new job, chasing a new PR, a significant other… we just need to start. For "an object in motion, tends to stay in motion".
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