Thursday 02.29.2024

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Jenny & Doc JJ might wish they were reaching for Coffee right there rather then reaching for rep quality on the GHD Sit-up (sounds of suppressed laughter)

Warm-up Drills
I. Coach’s Choice, Then… **Power Snatch Movement Review Warm-up and Cued Class Sets
II. Optional Mobility Focus Points: Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Notes: **Power Snatch Warm-up Reps reviewing points of performance & performed deliberately with PVC to Empty Barbells. Progressions may look like; PVC Passthroughs, 2-3 Rounds of 5-10 x Power Snatch Slow Pull to Extensions with cues to GO for movement to the receiving position. (example outline)

Impact/Focus: Power Snatch 3-3-2-2-1-1
5:00 x Warm-up sets, technique review and point of performance reinforcement.
Warm-up section above flows directly into this warm-up clock.

6 Rounds, on the 2:30 (take. your. time. between. sets.)
Power Snatch 3-3-2-2-1-1

Notes: Climb weight across sets as able, tap n go sets for as long as able, dump and reset as load demands.
Progression Intentions for today’s lifting: Establish simple strategies between Coach & Athlete to reinforce when to accelerate on the way ‘up’ as well as full hip extension at the top; from here we will be working on a known and practiced/repeatable Power Position from which to receive the Barbell overhead. One Example, PVC or Light Barbell, have athlete slow pull to just above the knees waiting for the coach to cue GO, signaling the athlete to accelerate into their leg drive moving into a jump with the bar.

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“Sprint Chip-ish”
Complete for time,
10 x Overhead Squat (95/65lbs)
10 x Inverted Burpees, Reverse Burpees or Burpee Jumping Pull-ups
10 x Thrusters
10 x Power Cleans
20 x GHD/Abmat Sit-ups
20 x Toes-to-Bar
20 x GHD/Abmat Sit-ups
10 x Power Cleans
10 x Thrusters
10 x Inverted Burpees, Reverse Burpees or Burpee Jumping Pull-ups
10 x Overhead Squat

Notes: Scale the weight, scale/substitute movements to ensure a blistering pace throughout this workout’s demands for execution of sound mechanics; this is a hard charger format, Chipper Style WOD. A Chipper is a workout type, the name is derived from their being a single, laundry list of tasks that the athlete moves through once. Additional movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.

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Samy Daghir

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