Weightlifting Wednesday W.O.D. 6/9/21

8
Jun

Weightlifting Wednesday W.O.D. 6/9/21

DAILY MINDSET
“You’ll miss the best things if you keep your eyes shut” – Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.


3 Position Snatch -12 minutes

*Primer and form work for the workout

Every 2 minutes on the minute complete this complex (6 sets). Your choice on weight. Either build or work on technique and prime for the workout.

High Hang Snatch (from pockets) + Hang Snatch (from knee) + Full Snatch (from ground)

*More competitive athletes, aim to make all 3 of these squat snatches. We need to feel that overhead squat before the workout

Conditioning WOD – 18 minute clock

Buy-In: 2000/1800m Row, 1 mile run, 95/70 Calorie Bike, OR 1800/1600m Ski (your choice)

then as many rounds + reps as possible in Time Remaining:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
8 Box Overs (30″/24″)

*Score = Rounds and Reps

WORKOUT BRIEF [0:00-5:00]
STIMULUS
Buy-In should take between 7:30-10:00.
This will leave between ~8:00-10:00 to accumulate max rounds of Power Snatches/Overhead Squats/Box Jump Overs.
The score will be the number of rounds and reps completed of PS/OHS/BO’s.
One round of PS/OHS/BO will take ~1:00 give or take :10-:15.
The goal is to achieve 7-10 rounds, depending on how much time is left after the buy in.

MOVEMENTS
Machine
This will be a steady effort, but just enough to suck some wind. This shouldn’t be a stroll in the park, nor are we looking for max effort.

Power Snatch
2 Power Snatches are quick when unbroken or fast singles and done in ~:10. The loading is moderate, but should be a load that can be performed touch and go for at least 5 reps, even though we only have 2 for today.

Overhead Squats
4 Overhead Squats unbroken should take ~:10-:15. The loading should be determined by how well the athlete can keep an active shoulder with arms straight throughout the lift, and achieve a full depth below parallel.

Box Overs
8 BO’s should take ~:30. The box is higher at 30/24″, but the low reps makes it possible to be within or slightly over :30.

SPECIFIC WARM-UP / TEACHING

General machine and dynamic warmup then..
Activation
:30 PVC Pass Throughs
:30 PVC Snatch Grip Stiff Legged Deadlifts

FOCUS: “Keep Pulling. Keep Pressing. Keep Jumping.” DAILY VIDEO
Typically, the higher the bar goes, the lower the athlete travels, and the more fatigued we are, the harder we have to work. Simple cues go a long way. They work very well, but just require constant reminders and more practice. We need to “keep pulling, keep pressing, and keep jumping”.

Power Snatch – “Keep Pulling (Up & Under)” (5:00)
5 Snatch deadlift to High Pull (Assess: Pulling hard and driving elbows high)
5 Muscle Snatch (Assess: Pull High & Pull Overhead)
5 Power Snatch (Assess: Fast pull under)

Overhead Squat – “Keep Pressing Up” (5:00)
3 x 1/4 Overhead Squats (Check elbows straight)
3 x 1/2 Overhead Squats (Check elbows straight)
5 Overhead Squats (Check elbows straight) – the lower we go, the more we press
all with pauses at the bottom and top – coach led

Box Jump (1:00)
4 Step-Ups, Step-Off
4 Box Jumps, Jump Off (lower height)

Loading (5:00)
2 Sets:
4 Power Snatch
6 Overhead Squats
2 Box Jump Overs
add load from set 1 to set 2.

PRACTICE ROUND & BATHROOM BREAK [27:00-32:00]
1 Round – w/ workout weight
2 Power Snatch
3 Overhead Squats
4 Box Overs

WORKOUT [32:00-50:00]
STRATEGY/EFFICIENCY TIPS (FOR ATHLETES)

For the Power Snatch and Overhead Squat, consider doing 1 Power Snatch, drop it, then the second Power Snatch will go straight into the 4 Overhead Squat.
As soon as the bar drops from overhead (steady it down), turn to the box and jump up immediately. Getting the first BO out of the way is a big win.
Aim to hold 1:00-1:30 for every round.

COOL-DOWN [50:00-60:00]
2:00 Recovery
1:00 Pigeon Pose & Lat Stretch (each side) Video
1:00 Lacrosse Ball Lat Smash (each side) Video
1:00 Foam Roll – Quads (each side)

MODIFICATIONS
**[General Order – 1) Intensity (Can scale intensity via lighter loads, less reps/distance, or less overall time) 2) Movements via modifications, substitutions or replacement (injury)]

MACHINE

  • Decrease Distance

BOX OVERS

  • Decrease Height
  • Decrease Reps
  • Step up to Box

POWER SNATCH

  • Decrease Reps/Load
  • From the Hang
  • Single Dumbbell Power Snatch

OVERHEAD SQUAT

  • Decrease Load
  • Decrease Reps
  • Define Range of Motion (Squat to a Target)

EXTRA WORK

Tempo Front Squats

6 x 2

*5 seconds down, no pause

*Complete one legless or normal rope climb between each set and note what you used-scale rope climbs with half climbs or 4 Rope Walks