W.O.D. Wednesday 1/9/19


W.O.D. Wednesday 1/9/19

If snatch or overhead squats are something you cringe at, or avoid, try your best to change your mindset and know how incredibly beneficial these movements are to your fitness development, and also that most athletes can get very discouraged on these movements, so you are in good company. How do you solve this problem? How do you get better at these movements? Show up! See you at CFR!

Snatch positioning is the focus of today’s two part workout. We’ll deconstruct the squat snatch in the opening complex, gradually building to the full movement. Heavy is relative for the day and prioritizes excellent movement over load. During this complex, athletes will hold onto the bar for all three reps before dropping the bar.

Strength/Snatch – 15 minutes

Athletes will have 15 minutes to build to their “heavy” snatch complex. The first 5 minutes of the allotted 15 should be very light and hyper focused on mechanics. The last 10 is better suited for making bigger jumps and with more rest between sets.

Find a heavy complex without dropping the bar, of Power Snatch + Overhead Squat + Squat Snatch

Conditioning WOD – 15 minute cap

In part two, we’ll again work towards the squat snatch with the same movements used in the complex. The squat snatch will be the limiting factor. This should be a weight that athletes could complete 15-20 repetitions unbroken when fresh. If on the fence, lighter is better.

For Time:
20 Power Snatches 95/65
20 Lateral Bar Burpees
20 Overhead Squats 95/65
20 Lateral Bar Burpees
20 Squat Snatches 95/65

In order to keep moving efficient on the lateral bar burpees, just like when running, we want to keep the momentum moving in the right direction. With 40 total changes of direction in the workout, let’s focus on where we’re going and not where we just came from. As athletes pop up out of the bottom of the burpee, they can focus on leaning their body weight towards the inside leg (or towards the bar) so they are already moving in the direction they want to go. Rather than jumping up, pausing on the ground, and then getting the body over, athletes can use the momentum from getting off the ground to also get over the bar.

Start Better to Finish Better
The better we start with the pull off the floor, the better we will finish when receiving the bar overhead. Moving well on the power variation also makes the squat variation of the movement more manageable later on. It is common to see the hips rise first when getting the bar off the ground, which causes athletes to use more of the back and jump the bar from a further distance down on the body. From the get-go, let’s focus on having the hips and shoulders rise at the same time. Coaches could consider taking you through some pausing snatch deadlifts, to prep for this.

Balance & Control
Not only will we see this movement on its own today, but it is also a crucial component of the squat snatch. The added balance, coordination, and accuracy is what makes the squat snatch more challenging than the power snatch. A good overhead squat can help bridge the gap between the two movements. Solid positioning, control, and balance here can lead to a smooth transition to the final movement today. . Mechanics and consistent takes priority over intensity, which usually shows up as weight and cycle time. During this slow descent, let’s think about driving the knees out, punching up into the bar, and keeping the heels planted on the ground with a tight belly.

Time to do some math an add up what we practiced with the power snatch and overhead squat. We’ll take the good positioning off the floor and combine it with the control of the overhead squat to equal good looking squat snatches.

More important than speed on the power snatches to open things up is sound movement. Again, we are setting the tone for the squat snatches later in the workout. As long as athletes are moving well. they can break these however they’d like. 10-10 or 8-7-5 are options.

The speed on the burpees is dialed in at a pace that athletes know they can transition to the next barbell and hold on for all 20 reps. An extra break on the barbell because of aggressive burpees is a wasted opportunity. Unlike the other movements in the workout, the bar does not come back to the ground between reps on the overhead squat, so pacing the burpees to hold on here is a smart approach.

While grinding out those 20 overhead squat reps may be difficult, athletes can immediately transition to the burpees, no matter how slow the first few may be. Just starting here gets things moving in the right direction.

Finishing it off with the squat snatches, athletes should be focused on pushing the last 10 repetitions faster than the first 10. Although fatigued, athletes will find a better rhythm and positioning after having 10 reps under their belt. They can use the first 10 as a primer to push the last 10 a touch harder. No failed reps and proper positioning takes priority over cycle time. These may end up as singles, but that is a better option than touch and go reps with worse movement.