Workout #1:
15 minutes to establish:
2-Position Snatch 1RM
Workout #2:
“Diane”
21-15-9 repetitions of:
Deadlift (225/155)
HSPU
EMOM for 10 minutes:
7 Butterfly/Kipping/Strict pull-ups
Workout #4:
4 x 10 Hamstring Curls (GHD machine)
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times)
REMINDER -- Jay is taking hoodie orders today at the Bubble (0600-0800 and 1600-1700) and Lewis and Clark cafeteria (1220-1320).
Strength. The 2-Position Snatch is two consecutive snatches from varying start positions: in this case, 2” above the floor & from the low-hang (right above the knee). This snatch complex is meant to be unbroken, don’t drop the bar after the 2” above the floor snatch and reset for the low-hang. See the video tutorial here for a visual. Remember, warm up prior and then jump right into this. Only spend 15 minutes accomplishing this task. Get used to quickly changing weight and moving fast through these Olympic lifting portions, as the “15 minutes to establish” format will be used every Tuesday and Thursday. If you want to come back to this later, after the METCON, that is fine. But for the purpose of my programming and time constraints we will be only spending 15 minutes on this portion.
METCON. Good ole’ Diane. Compare to 05.23.13. What’s a good time/goal for Diane? Anything sub-5 minutes is pretty fast. Anything better than your last effort is awesome. Remember to protect yourself during these deadlifts. Keep the lower back tight and protect that lumbar curve!
Skill. Every minute, for ten minutes, perform seven reps of either butterfly/kipping/strict pull-ups. Pick a variation that you feel you need to improve on. Rest the remaining amount of time till the next minute after successfully completing seven repetitions.
Accessory Work. Today is the first Tuesday of my programming. Every Tuesday and Thursday we will be pumping up that posterior chain. Today we are hitting those hammies! See the following link for a good video explanation of hamstring curls. You don’t want to get stuck trying to get back up and failing so if this is an issue grab a partner to give you a small push back up. During this movement, ensure your knees are against the lower part of the GHD pad to provide a fulcrum.
Today’s KPPs:
- At the top of the Snatch, before lowering the bar back down to the floor for the 2” Snatch or the low-hang make sure you roll those shoulders back! Pinch that penny between the shoulder blades!
- If you are not comfortable snatching then don’t max, instead focus on form to ensure safety. No good will come from maxing something you are just learning.
- Scale HSPU in an effort to keep intensity high. Add more abmats to the floor, or put your feet on a 30”/24” box.