HERO W.O.D. and Endurance Thursday 1/30/20


HERO W.O.D. and Endurance Thursday 1/30/20

Olympic Lifting – Snatch – 10 minutes

Each minute, athletes will complete 1 hang power snatch and 1 power snatch without putting the bar down. They will then rest until the top of the following minute before they begin the next set. Building in a little more time here so that athletes can plan out their weights. There is no need to jump in weight every time, although athletes can if they would like to. One way to see and correct athletes more effectively is to have one half of the room start on the :00 and the other go on the :30. This limits the number of athletes moving at once.

Every minute on the minute complete…
1 Hang Power Snatch + 1 Power Snatch

*Record Final Weight

Big snatch focus today. The Hero Workout “Randy” is preceded by some on the minute positional snatch work. Over the course of the 10 minutes, athletes have the option to build in weight or stay at the same weight across. The focus in part one is moving well, but also moving some weight. We should get above what we plan on using within the workout. The workout weight is meant to be very light. Something that athletes could cycle for 25-30 repetitions unbroken when fresh. If athletes are on the fence or have any doubt in the back of their mind about weight selection, lighter is better today.

Our “Why” today lies outside ourselves, as we are honoring Randy Simmons. Randal D. Simmons was killed in the line of duty on Feb. 7, 2008. The 51-year-old was a 27-year veteran of the Los Angeles Police Department and a member of the SWAT team. In addition to his service as an officer, Simmons often dedicated his free time to community outreach for at-risk and underprivileged youth. Watch a short video on Randy and his legacy at https://www.youtube.com/watch?v=5R7VNn1

For Time:
75 Power Snatches 75/55

Short Arms
The hang power snatch happens above the knee and is a great way to work on position and checkpoints. Later, as we make our way down to the floor, we’ll want to pass through these checkpoints established at the hang positions. One of the hardest things for athletes to do is get back to the pockets on each rep. Some of this may have to do with hand width, and some may have to do with back position. First, the hands should be wide enough that the bar is resting up near the top of the pockets. That’s the easy one. Second, we want to pull the shoulders down and back to establish a strong upper back position. When the shoulders are relaxed or rounded forward, the bar sits much lower on the body. If that happens during the snatch, there is no way we’re getting the bar back to the pockets. Hands wide, back strong.

Elbows High
The hang position is also a great place to practice keeping the bar close. Not having to navigate around the knees quite yet, we can focus in on the little things. Although the weight is light today, we want to maintain a bar path that is as close to the center of the body as possible. This means getting the elbows high and outside so that the bar travels “under our shirts”. Rather than swinging the weight away from the body by pushing the hips forward, we want to jump the bar straight up by guiding it up with the elbows. The closer is stays, the less it weighs.

Pockets: Bend vs. Press
Coming from the floor now, we want to pass through the checkpoints established in the hang power snatch. Those checkpoints are one inch above the knees and, most importantly, the pockets. While we also talked about keeping the arms short, we don’t want to accomplish that by bending the arms. As athletes pass through the pockets, they can aim to maintain a straight arm position. This allows the legs and hips to do more work than the arms. If we had to choose one, it is better to not find the pockets and jump with straight arms than to find the pockets, but with bent arms.

Good technique from the start sets of the tone for “Randy”. Although the weight is light and athletes can get away with muscling their way through the first half, that will quickly catch up with them on the back half of this high-rep workout. Using the legs while keeping the arms straight allows for the upper body to have gas in the tank for the last 25-30 reps. Breakup strategy will be athlete dependent. Some athletes may be able to complete big sets. Some may require more breaks. Some may even be able to go unbroken. Here are a several options that can be written on the whiteboard for athletes to think through:

  1. 21-18-15-12-9
  2. 5 Sets of 15
  3. 10-10-10-9-8-7-6-5-4-3-2-1
  4. 10-9-8-7-6-5-5-5-5-5-5-5
  5. 5 Sets of 8 + 5 Sets of 7

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR ENDURANCE WOD – 30 min cap

For time…

Buy In: Hero W.O.D “Randy” of 75 power snatches 75/55


3 rounds of…
20/14 Cal Ski Erg
20 Shuttle runs (cones 30 ft apart)
20/14 Cal Bike