Week 6 of Racehorse.
A large portion of our training day will be dedicated towards technical work on the Snatch.
Starting with two primer drills, this will lead us into "On the Minute" work building towards 90% on the full movement.
Two conditioning pieces to follow, both with very different intentions:
1) Gymnastics to start, in an up-ladder challenging our higher volume capacity.
2) Interval Conditioning, in the form of (6) short-range high intensity efforts.
Rotating Stations Every 1:00, for 6 (1 Round):
Station 1 - :50s Row (light pace)
Station 2 - :40s Warrior Squats + 5 Air Squats
Station 3 - :50s Row (light pace)
Station 4 - 5 Good Mornings, 5 Snatch Grip Presses, 5 Snatch Grip Deadlifts
Station 5 - :50s Row (light pace)
Station 6 - 2 x 3-Position Muscle Snatch
On the barbell movements, we are looking to complete with an empty barbell throughout. On the 3-position muscle snatch, we have a total of 3 repetitions per complex. First hang muscle snatch is from the pockets, second from knee level, final from mid-shins. Repeat that complex a second time, for the "2 x 3-Position Muscle Snatch".
Snatch Primer #1 - Snatch Balance (4-3-2-1)
Set #1 - 4 Snatch Balances (50%)
Set #2 - 3 Snatch Balances (60%)
Set #3 - 2 Snatch Balances (70%)
Set #4 - 1 Snatch Balance (80%)
Percentages are based off estimated 1RM Squat Snatch. All repetitions are taken from the rack, and rest as needed between sets (aiming to keep it to at most 90s per).
Snatch Balance Video - https://www.youtube.com/watch?v=9536owLEv7g&feature=youtu.be
Snatch (EMOM 11)
On the Minute x 11:
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
… Minute 4 - Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
… Minute 8 - Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%
A total of (9) singles inside, with a running clock of 11 minutes. Record all loads for tracking purposes.
Following a wave build today. The theme of today's wave build is three repetitions, climbing in load, followed a single step back at the start of the next "wave". Said another way, three steps up, one step back. For 3 waves, or rounds, in full.
Wave training provides a unique advantage.
Traditionally, climbing (ascending) loads is the way athletes warm and build to heavier loads. Although at its core fundamentally correct, we can leverage the waves, taking a small step back every handful of lifts, to focus on technique.
Post-Tetanic Potentiation is a term that describes what happens when we undergo a heavy lift. We take on a heavy attempt, and because of so, the body in a natural reaction "fires up". It senses, through the heavy load, that it needs to perform. Coordination increases. A higher percentage of muscle fibers inside the body turn on. From an evolutionary and survival standpoint, we can see some parallels.
By climbing back down for a single lift, we can take this heightened performance, and apply it very well. With the slight step back one stair, before going three more forward, we can find a very crisp, well executed repetition. And can carry that technique to the following two heavier lifts.
That, in essence, is the reasoning behind many of the waves we will undergo. Not always the case when we build, but a great variance we will often train in.
Shutdown (6 Rounds for time)
"On the 4:00" x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10m Shuttle Sprints
"Shut Down" has a focus on pacing our higher levels of intensity.
Here we have (6) rounds of a higher intensity burst, in which we want to pace close attention to our times. From start to finish, we are looking for a difference of no greater than 5 seconds. This is a challenging task to accomplish. We need to come hard out of the gates on round one, but with just enough reservation so that we can sustain the effort in rounds five and six.
As a refresher, which sounds somewhat of a simple thing to say, is that "we are in training". It's entirely acceptable to make mistakes here. We have an excellent learning opportunity today, testing our ability to pace such high intensity efforts. Let's move in aggressively. Intelligently, but aggressively. We would rather push a little too hard and fall off by 6 seconds in a single round, rather than pace it to the same second each time, but leave a large amount of effort left in the tank.
Dumbbell Power Snatches - "Open" standards here, with both ends of the DB touching the ground between repetitions. These are alternating, resulting in six repetitions on each arm.
Burpees over Dumbbell - Imagine the dumbbell is a barbell. Complete these burpees lateral to the dumbbell, with our body along the long axis of the bell. Regular burpee standards apply here… two feet jump back, and two feet jump forward. Follow that with a two-foot hop over the dumbbell - which can be lateral, or facing. Athlete's choice. Naturally, staying lateral and tight to the dumbbell will be the fastest method here.
Shuttle Sprints - A total of 12 x 10 meter shuttles, or said another way, "six down and backs". Setting up a 10 meter lane with two markers indicating the 0 and the 10m, shuttle sprints to and from. Here, footwork is of large importance here. The speed, accuracy, and amount of steps we take in our transition to and from a turnaround point, coupled with our quick burst of acceleration out of the turnaround, separates athletes here.
Metcon (AMRAP - Reps)
Ascending Ladder for 7:00:
1 Ring MU, 3/2 Calorie Assault Bike
2 Ring MU, 6/4 Calorie Assault Bike
3 Ring MU, 9/6 Calorie Assault Bike
Continue to add a single ring muscle-up and (3/2) calories per round until the 7:00 time cap is reached.
Fixed by time, it is our aim to see how high we can climb in the numbers. Naturally, the first few rounds will move by very quickly. And we may very well find that the majority of our time inside this fast moving 7:00 cap can be inside a single, or two rounds. The amount of time to clear the round of 6 ring muscle-ups and biking is the same amount of total work in rounds one, two, and three, combined… so we can absolutely expect it to slow down as we get further into the workout.
With that in mind, pacing these first front rounds is very important. If we come out for example unbroken, on rounds one, two, and three, but need to break up the four ring muscle-ups in the following round as 2-1-1, chances are we should be working with small sets earlier on. It's less about the speed and set size in our earlier rounds, and more about the capacity to hold large sets on the final rounds.
If we do not have access to a bike today, this can be completed on the rower for 4/3 calories per round. For a visual:
Ascending Ladder for 7:00:
1 Ring MU, 4/3 Calorie Row
2 Ring MU, 8/6 Calorie Row
3 Ring MU, 12/9 Calorie Row
If we are not completing ring muscle-ups today, this is a great opportunity to build our strict strength on the strict banded ring muscle-up drill. Choosing a band difficulty that allows for somewhere between 6-10 repetitions unbroken, with sound technique, let's complete the exact same repetition scheme. For a video of the strict banded ring muscle-up drill follow this link - https://www.youtube.com/watch?v=jtmu_0qVZnk&feature=youtu.be
"Sometimes you will never know the value of a moment, until it becomes a memory." - Dr Suess
Words from a childrens’ book, but words that reach far beyond.
It’s easy to get caught up in "life".
To be so focused on chasing our next goal. Hunting that next accomplishment.
Dr Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious as they may be, do not create memories. Only today can.