Starting our Friday with a focus on the barbell.
Opening with pausing snatch pulls, we'll first dial in our positioning off the ground. From there, we'll dial back the weight, and move into a power snatch complex.
This will lead us into our conditioning for the day, a repeat workout from November of last year. Intervals, combining the bike, barbell-facing burpees and power snatches.
Aerobic capacity to finish, building upon last week's row.
On the 2:00 x 6:00 (1 round)
Minutes 1+2 - 30/24 Calorie Row
Minutes 3+4 - 40 Double-Unders + 15 Wallballs + 5 Strict Pull-Ups
Minutes 5+6 - 18 GHD Sit-Ups + 18 Banded Good Mornings
1 Round, not for time:
5 Wall Squats
10 Stiff-Legged Deadlifts (empty barbell)
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats
Muscle Snatches (empty barbell)
Spiderman + Reach (each side)
Pausing Overhead Squats (empty barbell)
Pausing Snatch Pull (5 Sets of 2)
5 Sets of 2
Pause (2) seconds at knee level.
Set #1 - 80%
Set #2 - 85%
Set #3+4+5 - 90%
Rest as needed between sets.
Our purpose in the pulls is two-fold:
Postural strength, and,
Extention through the mid-foot.
Pulling off the ground is naturally a challenging point in the lift. If we loose even a small percentage of our midline tension, we recognize that the bar will not find the exact spot high towards the hip we are looking to place it in during the second pull. We also recognize that the "accordion" like effect reduces our power when our midline is compromised. Regardless of how well our receiving position is in the snatch, we simply won't reach our potential if this first half isn't there.
Focus on our positions off the ground, and if anything, break the bar off the ground at a slower pace than we have in the past on heavy snatches. The tendency is commonly to rush. Slow things down, maintain as much tension as we physically can through each inch off the ground, and make the micro-corrections here.
The second purpose is the extension through the mid-foot. Commonly, we'll find the weight of an athlete shifting forward to the ball of the foot before reaching extension. Although we want the full foot down flush on the floor to maximize surface area on the ground, let's focus on placing all of our weight, to include the final movement of the pull (final extension) directly under the ankle. Be patient.
Power Snatch Complex (On the 1:30 x 7)
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch
Set #1 - 65%
Set #2 - 70%
Sets #3-7 (5 Sets) - Build to a heavy for the day.
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.
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)
*If we are using a rower today, complete 15/12 calories per round.
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, the slowest time will be our score for the day:
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 day 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 the power snatch we want to finish aggresively.
Metcon (AMRAP - Rounds)
2 Rounds, Not for Score:
300m Slower (2K + 18s)
300m Moderate (2K + 10s)
300m Fast (2K + 2s)
Second iteration, building on last week. Increasing our speed by 2s on each interval.
There is no rest between rounds - we roll directly into the second. In full, this is a 1,800m recovery based row. Emphasis on the word "recovery"… let's get some good effort in here, but this is meant to be more of a recovery, than a capacity building, finisher.
The "2K + "X" is in relation to our personal /500m splits on our best 2K row. As an example, if an athlete has a best 2K row at 8:00 total, their /500m splits on that effort would average out to 2:00.
300m Slower = 2:00+18s = 2:18
300m Moderate = 2:00+10s = 2:10
300m Fast = 2:00+2s = 2:02