W.O.D. Friday 1/18/19


W.O.D. Friday 1/18/19

Snatch – 14 minutes

Every 2 minutes for 14 minutes (7 sets), complete…
1 snatch pull to shrug (you may drop weight if needed) + 1 Power Snatch

*Increase in weight as you go

Conditioning WOD – 15 minutes

The two barbell movement standout on paper in this higher skilled AMRAP. The loading should be something that athletes are capable of completing 21+ repetitions unbroken when fresh. If one movement is more challenging that the other, choose the weight based off that one. In order to keep moving through the workout, looking for each round of double unders to take no longer than 1:30. If large class and short on rowers, stagger the second heat by three minutes.

We start with a strength/olympic lifting session. With more complex barbell movements like the hang power snatch and overhead squat, athletes tend to feel better and move better after feeling out more reps. The goal of the extra barbell session is to get athletes in that groove with these movements from the start of the workout, rather than a couple rounds in. Practice/technique sessions are meant to be low intensity, but high focus. This allows athlete to run through the flow of the movement, test out weights/variations, and allows for coaches to see movement and make suggestions before the intensity of the workout starts.

As many rounds + reps as possible in 15 minutes of…
15 Hang Power Snatches 95/65
60 Double Unders
15 Overhead Squats 95/65
30/21 Calorie Row

Vertical Shin
In the catch position on the rower, athletes are looking to find a vertical shin position with the shoulders forward of the hips and chest tall. One thing that can limit finding this vertical shin is what number the feet are set to. For athletes with tighter ankles, higher numbers like 4-5-6 will allow them to find the vertical shin position with less effort. Take some time to set the feet before rowing today. If you’re sharing a rower, let’s ideally find someone with the same setting.

Beat the Egg: Tension
Eggs are going to be a pretty popular theme among the next three movements. Hope you’re hungry! Maintaining tension on the rope is important for getting it to go where we want it to. When whisking eggs, people usually move in a clockwise fashion with the wrists. When jumping rope, we’re looking to move in a counterclockwise direction. Last week we talked about waiting until the rope is in front of the body to jump. When we go to jump, we want to feel like we are quickly beating eggs with the wrists in order the keep that rope taught and allow it to spin around the body twice.

Movement Substitutions
Reduce Reps
90 Seconds of Double Under Practice
90 Single Unders

Crack the Egg: Hit the Pockets
On to part 2 of the egg series. This one focuses on keeping the bar close and hitting the pocket position on each rep. As the bar travels up the body, it is ideally always in contact with the legs and makes contacts with the pockets before athletes jump the bar overhead. It is common to see a gap between the bar and the body. Today, let’s pretend like we have eggs in both our pockets. The goal on each hang power snatch is to crack the eggs.

Protect the Egg: Waiter Carry
Although we cracked many eggs in part 2, we found some more laying around for part 3 and have made a vow to protect them. The goal of this drill is to find an externally rotated shoulder position during the overhead squat. With open palms and fingertips facing out away from the body like a waiter carrying a tray, athletes will hold a PVC at overhead squat width above their heads. If athletes lean forward at the torso or roll their shoulders inward, the PVC will likely fall to the ground. Don’t drop the tray…it has eggs on it. We’ll feel out some reps here before moving to the barbell.

Breaking up the hang power snatches from the onset of the workout is likely the most sustainable option. 8-7 or 6-5-4 will get you there in 2-3 sets.

The double unders are less important than the movement to follow, the overhead squats. We want to break these up into 1-3 sets, depending on the athlete. It should be something that allows athletes to get the overhead squats complete in ideally 1, but 2 sets maximum.

Coming off the squats, the legs and arms will likely be a little fatigued. Breaking the row up into thirds can help athletes get started and thrive on the barbell movement to come. Consider the following strategy:

10/7 Calories Easy
10/7 Calories Moderate
10/7 Calories Easy-Moderate