Day #3 of "Sled Dog"
Full training cycle details will always live in the "Workout Prep Notes" below.
Starting our Wednesday with technique work on the snatch, followed by our first barbell cycling piece of the cycle.
Body Armor comes next, spending sets on the dumbbell thruster, bent over row, and weighted sit-ups. This will lead us into our conditioning today, involving dumbbell front squats. "Leg Work", five intervals starting "On the 4:00".
12 Light Calorie Assault Bike, 6 Spidermans (6/each)
9 Moderate Calorie Assault Bike, 10 Wall Squats
6 Fast Calorie Assault Bike, 8 Warrior Squats
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses (behind the neck)
5 Overhead Squats
5 Snatch Grip Deadlifts
Snatch Primer (5 x 3-2-1)
5 Sets, resting ~30-45s between:
3 Muscle Snatches
2 Snatch Grip Push Jerks
1 Pausing Overhead Squat (3s)
Sets #1+2+3 - 35% of 1RM Snatch
Set #4 - 40%
Set #5 - 45%
On the Muscle Snatch, we are not re-dipping beneath the bar on the catch here. This allows us to train the speed of our turnover, which is the transition from the pull, to the punch. Speed through this transition is important in our lift, and finding repetitions here will translate over to our heavier reps later.
On the Snatch Grip Push Jerks, now we are focusing on getting beneath the bar. Focus is on our position in our shoulders, along with what we are doing with our hips and feet. Aim here is to drive our hips back into a strong power catch position, placing the weight back on the heels (versus knees and hips forward). This is confirming our "power catch" position.
On the Pausing Overhead Squat, let's pause in the bottom for a full 3-count. This allow us to check in on our positioning. Heels, knees, proud and upright torso, and shoulder external rotation.
Snatch (On the 2:30 x 5 Sets:)
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
Barbell load - 55% of 1RM Snatch
This complex involves a total of (6) repetitions. As it flows in full:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)
This is the first iteration of this complex, and we will be repeating so, upping our percentage from today's 55%. It is designed to be on the lighter side, so that we can work on our cycling positions and speed on the bar. Let's move well today so that we have a base to build off of. We are looking to hold onto the bar for the duration (building our stamina in our grip, no less our full movement), but if we must drop, after each section fits (after the three power reps).
Leg Work (5 Rounds for time)
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
15 Dumbbell Front Squats
15/12 Calorie Assault Bike
Dumbbell Pounds - 50's/35's
Score is total time across all 5 rounds
On "Leg Work", we are challenging ourselves with the dumbbell front squats. In the Open, the standards allow us to rest the dumbbell on the shoulders. Although by far the most efficient positioning, as the weight sits there, let's remind ourselves that we are in training. In some workouts we will use that standard. But for today, we want to challenge ourselves further. Without other shoulder movements inside this effort, this is a great opportunity to make ourselves work more on this front rack position.
Even though Open standards allow, let's pretend the opposite. Let's take a "regular" front rack position, with our hands on the actual handles. This will take some warming up to, but with our thrusters purposefully placed in the previous part (in our Body Armor), we ideally are set-up well here.
Stimulus wise, we are looking to get every set straight. I would rather see us reduce the load, and go straight (in the more challenging front rack position), than to rack the bells "Open style" at Rx loads. This also allows us to push the bike, which is what makes this workout very potent.
In the absence of a Assault Bike, let's complete an equal calorie row.
5 Sets: 6 Dumbbell Thrusters
3 Sets: 9 Dumbbell Bent Over Rows (each arm)
1 Set: 50 Weighted Sit-Ups
Rest 1:00 between all sets.
This is largely in part familiarity training on the dumbbell thruster. Our focus of the three movements, let's take our time with this and find the right positions. The challenge of unstable objects will require is to work far harder for the front rack position, especially when the weights get heavier. Inside this movement, the front rack tends to be the limiting factor over anything else.
In all sets, rest 1:00 between. Aim is to build in load on the thrusters and rows over the sets. Let's challenge ourselves here, but being true "Body Armor", the first aim is to move at our best. On the dumbell rows, which are completed one at a time (9 on each), support ourselves by placing the "non-working" arm on a bench or box. On the weighted sit-up, anchor the feet with dumbbells. At 50 reps, we are looking to continuously move… which means the loading needs to be on the lighter side.