W.O.D. Wednesday 5/19/21


W.O.D. Wednesday 5/19/21

**“If we did all the things we are capable of, we would literally, astound ourselves.” – Thomas Edison**

Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.

We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.

Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.

This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.

Conditioning/Strength – 30 min clock

[PART 1 – 0:00-22:00]

6 Rounds x AMRAP 2:00
12 Wall Balls 30/20
12 Clapping Push-ups
12 Chest to Bar Pull-ups
Max Squat Snatches (135/95)

*Then rest 2 minutes between rounds

* Score = number of Squat Snatches

*From 22:00-30:00 move into the next portion…

* Safety reminder: boxes, benches, plates, or anything else that may be used to get to the pull-up bar, is safer off to the side vs. directly under the athlete.
* Encourage a clear lifting area – clips on the bars, no plates on the floor, and space to bail the barbell.

WORKOUT BRIEF [0:00-3:00]
* 30:00 workout with two parts
* Part 1 – the goal is to accumulate as many Squat Snatches as possible across all 6 rounds.
* Aim to leave ~:30 for Squat Snatches. Scaling reps will be required to ensure we make it to the Squat Snatches.
* Athletes will likely get between 1-5 reps of the Squat Snatch. It will be a fight to make it to the barbell.
* At 22:00, we will start Part 2 – Build to a Heavy Squat Snatch.
* If decided aim to recover for ~2:00, athletes can then aim to make 3-4 attempts. Log heaviest lift.

GENERAL WARM-UP [3:00-10:00]
(Due to the length of the workout, we will use the Squat, Push-Up and Pull-Up for the General Warm-Up)
**5:00 AMRAP**
* 3 Squat Therapy Reps (slow and controlled) + 5 Squats (faster)
* 3 Push-Up to Down Dog [Video](youtu.be/Zt5w-KxlRLw)
* 1 Strict Pull-Up + 2 Strict Pull-Ups + 3 Kipping Pull-Ups
* *Pull-Ups can progress to Chest-to-Bar across the AMRAP*

**1 Round – Coach Led** – [Instruction](youtu.be/RhpLN448qLQ)
* 5 Squats
* 5 Push-Ups
* 5 Pull-Ups (use the chosen workout variation)

**Focus: Get tall (finish), get small (squat fast) – [Instruction](youtu.be/UVhDfMxVhF8)**
* The Squat Snatch requires a fast turnaround from being really “tall” to really “small”.
* It’s less about pulling as high as possible and more about pulling under quickly.
* To help with this, we will focus on “getting tall” then “getting small”.
* One way of “getting tall” can be cued as *”legs straight, shoulders behind the bar”*
* One way of “getting small” can be cued as *”fast squat”*

Movement Prep
**PVC Work – Coach Led – [Snatch Progression Video](youtu.be/7vn3oHdTl_I)**
3 Reps Each:
* PVC Pass-Throughs
* Dip-Drive-Shrug *(“Get tall!”)*
* Dip-Drive-High Elbows *(“Get tall!”)*
* Muscle Snatch *(“Get tall!”)*
* Overhead Squat
* Hang Snatch *(“Get tall, get small!”)*
* Squat Snatch *(“Get tall, get small!”)*

**Empty Barbell – Coach Led**
*(Coaches Focus: “Getting tall before getting small”)*
* 2 x 1 Deadlift Shrug + 1 Hang Power Snatch + 1 Overhead Squat + 1 Squat Snatch
* 5 x Squat Snatch

**Loading – Squat Snatch**
2 Sets of:
3 Squat Snatch
*increase loads across the two sets*

1 Round – w/ workout weight
* 5 Wall Balls
* 5 Clapping Push-Ups
* 5 Chest-to-Bar Pull Ups
* 3 Squat Snatch

WORKOUT [22:00-52:00]
* Wall Balls – Move fast through these. This sounds obvious, but there has to be a conscious effort to pull yourself down into the squat. We are looking to clear these in under :40.
* Clapping push-Ups – Try to not go slow on the way down. It’s a lot of work on the arms. Think of a “controlled fall” to the bottom. This position is still active, then a clap at the top
* Pull-Ups – Use the hips! The arms will be fatigued coming off the Push-Ups. Capitalize on “fresh”hips.
* Squat Snatch – Take the time to set-up well and work your way through fast singles. Once you catch your groove, hit a double or triple if you’re feeling it.

* 8:00 to establish a heavy Squat Snatch for the day.
* Take a few mins to recover before making the first attempt.
* The goal is to lift under fatigue, but not “at all costs”.
* We are looking for 3-4 quality attempts.
* For athletes who are newer, consider having them Power Snatch to Overhead Squat if it makes more sense.

**[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]**

Wall Balls
* Decrease Reps/Weight
* Bear hug ball and not throw to target

Clapping PUSH-UPS
* Decrease Reps
* Hand release pushups
* Elevate Hands on bench or Box/
* Knee Push-ups with or without a clap

* Decrease Reps
* Normal Pull-ups
* Banded Pullups
* 10 Dumbbell Plank Rows (5 Each Arm) – instead of ring rows

* Decrease Load/Reps
* Power Snatch
* PVC or Lead pipe Power Snatch + Overhead Squat

Squat Snatch

5:00 EMOM
Build to a heavy 1 rep SQUAT SNATCH

Extra Work

[Designed for members wanting a little more to be completed outside of the 60-minute class]

5 Sets: Building in Load
1 Tempo Overhead Squat
(:5 Down, :5 Pause in Bottom, :5 Stand)