Monday, August 19

August 19, 2019

 

Week 8 of "Sled Dog" kicks off with another week of Stamina Squats, increasing 3% from last week.

Going lighter following the squats with some snatch technique work.

This technique work leads up into our 3rd iteration of "On the Minute" Squat Snatches.

Finishing the day out with a fast paced bodyweight burner.

Mobility - Athlete Can Complete before class
Back Squat Hold: 1-2 Minutes
Front Squat Hold: 1-2 Minutes
Overhead Squat Hold: 1-2 Minutes

ACTIVATION
1 Round:
50 Single Unders
250 Meter Row
200 Meter Run

20 Each
PVC Pass Throughs
PVC Sotts Press
PVC Overhead Squats

 

Stamina Squats 2s&4s (6 x 2&4)

Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat
Building 3% higher than last week on the Stamina Squats
As a reminder, the weight is the same for Front Squat and the Back Squat
On the first minute, complete 2 Front Squats
Rest until the top of the minute and then perform 4 Back Squats
Repeat for a total of 6 rounds

 

Snatch Grip Sotts Press (5 Minutes to Build to Moderate Set of 3)

The snatch grip sotts press helps improve positioning, strength, and mobility in the bottom position of the snatch
This exercise can be very challenging based on your mobility level
If mobility is not an issue, feel free to add weight as you see fit
If you struggle with mobility, keep the weights very very light here
A PVC pipe or empty barbell will do the trick in helping to open up and strengthen the catch position
See Movement Here - https://www.youtube.com/watch?v=B5DDi9nmJOg&feature=youtu.be

 

Snatch Drop (5 Minutes to Build to Moderate Set of 3)

Now that we opened up the bottom position a bit, we'll add on some speed with the Snatch Drop
The Snatch Drop is designed to work on an aggressive turnover into the receiving position of the snatch
Because we aren't driving upward into the bar before dropping under, the weights will be lighter than they are in a movement like the Snatch Balance
Keep the weights on the lighter side and focus on good speed and an aggressive punch
See video of snatch drop here - https://www.youtube.com/watch?v=XpWUE56EtfU&feature=youtu.be

 

Squat Snatch (Emom 5)

On the Minute x 5:
5 Touch and Go Squat Snatches

This is a repeat from July 26, 2019 and the 3rd iteration of this complex
Complete 5 unbroken squat snatches on the minute for 5 rounds, resting until the top of the next minute
If you have done this piece before, aim to beat your last score
If you haven't done this before, a good starting place is around 60% of your 1RM Snatch
It is better to choose a load that is slightly too light and make all 5 rounds than it is to choose one that is slightly too heavy and miss reps

-Working on the Sotts Press and Snatch Drop right before this, let's carry over the aggressive turnover into the bottom position over to our Squat Snatches.

 

Dirty Water (Time)

For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

One round for time on this simple, fast-paced workout
Choose distances and variations that allow you to complete the work in under 10 minutes
The rough time-line for each movement:
Double Unders: 2 Minutes Max
Run: 4 Minutes Max
Row: 4 Minutes Max

Let's try to open up with a big set on the double unders
We can go 1-2 sets here, knowing that we'll be able to just get moving on the run
Move at a moderately-fast pace on the run, slowing down the last 50-100 meters to allow yourself to push hard on the rower
When rowing for calories, you get a big bang for your buck on power output
Try to get a good amount of power into each pull, starting your big final push with around 15 calories to go

Substitutions
Double Unders
Reduce Reps
150 Single Unders

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