15 minutes to establish a OHS 3 RM
2) METCON
For time (20 min cap):
100 BurpeesE2MOM perform 2 x SQT CLN
(choose one of the following weight tiers)
A: 275/185
B: 225/155
C: 185/135
D: 135/95
3) Skill
3 x ME sets of T2B4) Accessory
Post loads / results to whiteboard and comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times)
Strength. The easiest way to get the barbell to the overhead position, in a snatch grip, is to….go figure...snatch. Now I realize that this may not be possible, everyone may not be able to snatch their 3RM OHS weight. I am one of them. The next best way is to take the barbell from a squat rack onto your back in a snatch grip (bar will be ~6” above your head), then perform a snatch push press. Don’t Rush This! Here is an example of a Snatch Push Press. Additional notes:
- Keep the chest and head tight and look forward on the way down and up. Don’t fall in the trap of looking down on your way down, you’ll find that your barbell will not travel in a straight line and you’ll lose it in front of you. Focus on a point slightly above your line of sight.
- Stabilize in the hole. Don’t rush out of the bottom too quickly. This will minimize the possibility of losing the bar.
METCON. Simple workout with only two movements: burpees and squat cleans. Every two minutes, including the 0:00 minute, athletes will perform two repetitions of heavy squat cleans at the specified weight. Squat clean implies you must catch the weight below parallel (hip crease below the knee). If this is not possible, perform a power clean followed by a front squat. Following completion of two cleans, athletes then perform as many burpees as possible until the next 2-minute mark. The goal is to complete 100 total burpees as quickly as possible. Pay attention:
- Because we have such a wide range of athletes, there are four recommended weight options. Choose one, stick with it, and when you post results to the board/blog specify the load used.
- How to choose a weight class? You should be UNABLE to accomplish two consecutive squat clean reps. The load should be heavy enough to require a squat clean, reset, squat clean. A good point of reference is choosing a load closest to 85% of your 1RM Clean.
Skill. Hip flexors will probably be very tight after this METCON due to being opened and closed quickly for burpees and explosively for squat cleans. Stretch and roll as necessary before starting these three maximal effort sets. Rest as needed between sets, ~2 minutes. Review the video for a good refresher on toes to bar.
Accessory. Last time we supposedly did good mornings was the 5th, though the Bubble was closed and most of us migrated to Gruber. This time, add some weight on the barbell: 5’s, 10’s, or both. I’ve lowered the reps some with this in mind. Don’t loosen your lower back when performing this movement. Keep the back tight and lower yourself until you cannot go any further without sacrificing form. Your “hammies” should be flexed at this point. Revisit last week's demo here.
Today’s KPPs:
- Adequately warm up the OH postion beforehand. Get warm/loose, then lots of PVC and squat stretching.
- “Press into the bar” – as you descend into the OHS keep pressing into the bar, keeping the elbows locked out and the bar locked out overhead. Think about constantly lifting/pushing the weight, never just holding it.
- Recall Tuesday’s METCON. The key here is Pace. Go in with a plan, a set number of burpees you can accomplish each round to successfully knock this out. Don’t underestimate yourself! Shoot for at least 15-20 reps in the remaining time after your cleans.