50 Air Squats
Fun Friday – we are going to reverse limbo today! Turn up the limbo music and put a PVC between 2 boxes. We’ll go through the line and see who can jump the highest! I think that Coach Billie holds the record for this one…
After that, a simple and very effective couplet of 400m run and air squats. Your legs will thank you for this (not right away though, maybe later….)
The combination of running and squatting is always a good one since you use many of the same muscles. Those first few steps for that second run after those squats will be fun!
10 Thrusters (135/95)
50 Double Unders
40 Double Unders
30 Double Unders
20 Double Unders
10 Double Unders
We are getting to the end of the month and soon we will be testing our one rep max effort power snatch. Today is a good day to really tweak that good technique, and if you can, add a few extra pounds each set.
Couplets are my favorite! They are usually more difficult because you go back and forth between just the 2 movements. You aren’t fully on board with going back to the first movement once you are done with the second movement.
Couplets are best with a heavy weightlifitng movement paired with a gymnastics or skill movement. Most people aren’t great at both. Smaller athletes have an easier time with the gymnastics/skill, larger athletes have an easier time throwing heavy weight around.
So, today we have a fun duo of heavy thrusters (135/95) and double unders. The good news is that the number of reps goes down each round!
These are heavy thrusters today – make sure to challenge yourself, but also choose a weight that you can do.
Also choose an appropriate scaling option for your double unders. You can be amazing at singles, but singles will never get you better at doubles. Your Coach can help you choose the best option.
Hang Power Snatch
21 American Kettlebell Swings
21 Box Jumps
15 American Kettlebell Swings
15 Box Jumps
9 American Kettlebell Swings
9 Box Jumps
Our focus this month is the Power Snatch, today we are going to shorten it up a bit and focus on the power snatch from the hang (just above the knee) position. This will really allow us to focus on that second pull and getting the bar up overhead with the barbell locked out and shoulders active. If you find you can hang power snatch more than you can power snatch from the ground, it tells us that the start position might need some work.
After that, to work some more of that hip power, we will take on 21-15-9 of American Kettlebell Swings and Box Jumps (these box jumps will be lower than what you did yesterday) with a 400m run in between each set.
Make sure you are not sweeping the floor with those kettlebells. Keep a flat back and upright chest. Use your hips to propel the bell overhead. Your arms are just straps used to guide the kettlebell.
4 Rounds, starting a new round every 4 minutes:
Run 400m with a Med Ball (20/14)
*5 burpees every time the ball touches the ground
We are going to continue to work on our Power Snatches today! We are far enough along this month that we want to start to put all of the pieces together – good start position, good first pull, second pull, and that third pull (to get under the bar), and a nice locked out finish position with active shoulders.
We have pulled out a favorite from the archives today! You may remember this one from last summer. One of the simplest by design. Group consensus was it was one of the harder workouts we’ve done at the gym.
4 rounds of 4 minutes, start with a 400m run carrying your med ball. Once you get back into the gym you will use the rest of your time to do as many wall balls as you can.
Once the clock starts (3-2-1 Go!) EVERY time your ball touches the ground, you will do 5 burpees. It is completely possible to do the entire workout today and not have to do any burpees, you just have to be sure to catch it and hold it after wall balls. The ground is hot lava – don’t let the ball touch it!
Your score will be your total number of wall balls today.
25 Wall Balls
50 Calorie Row
100 Overhead Squats (45/35)
50 Box Jumps
25 Kettlebell Swings
Snatch Balance is one of my favorite snatch drills! You should be able to snatch balance more than you can snatch from the floor (though that is not always the case depending on where your strengths/weaknesses lie.)
The snatch balance is a dynamic snatch receiving position exercise that adds more demand on technique, precision and speed to the overhead squat.
From Catalyst Athletics:
“Start standing with the barbell behind your neck with a snatch-width grip and your feet in the pulling position. Bend the knees smoothly, maintaining balance and an upright torso, then push with the legs against the floor to create some upward momentum on the bar. Pick up your feet and replace them flat on the floor in your squat stance as you push aggressively against the bar to move yourself down into an overhead squat position. Lock your elbows and secure the bar in the overhead position in as low of a squat as you can without being rock-bottom—absorb the downward force of the bar by continuing to sit the rest of the way into the squat smoothly. Making sure the bar is stable and secure overhead, stand again, keeping the bar overhead. The goal is to elevate the barbell as little as possible from its starting point on the shoulders and to move the body down under it as quickly as possible. If you maintain the hook grip when you turn the snatch over, use the hook grip in the snatch balance. The snatch balance develops strength in the receiving position for the snatch like the overhead squat, but also adds the elements of speed, timing and precision. It will help train proper footwork for the snatch (transitioning from the pulling to receiving stance and reconnecting the feet flat on the floor), and help with confidence getting under heavy snatch weights.”
After all of that fun, we will take on the workout for today! The Coach will put 14 minutes on the clock for you to work through wall balls, rowing for calories, overhead squats (with an empty barbell – do not drop barbells on the floor!), box jumps, and kettlebells swings.
For larger classes, we will have people partner up and share equipment – less gear to drag out and more room to work. One person can start at the top, the other can start at the bottom and work backwards.
21 Dumbbell Thrusters
18 Dumbbell Thrusters
15 Dumbbell Thrusters
Power Snatch day! We will review proper technique during the barbell warm up. The focus today will be a good set up and start position. With a movement like the snatch where you take the bar from the ground all the way to overhead (upwards of 8-9 feet!) in a split second, that start position has to be perfect. A one degree error on the floor translates to a 20 degree error overhead.
Then we are going to grab some dumbbells and work through 21-18-15 reps of thrusters, with a 400m in between. Your legs may feel tired the first few steps of that 400m run. You may also be very aware of your shoulders while running today too – those thrusters will do that!
Dumbbell thrusters are an upgraded kind of suck. With a barbell the strong side will compensate for the weak side, that is not the case with single arm movements!
2 Snatch Width Deadlift + 2 Hang Power Snatch + 2 Overhead Squat
20 Shoulder to Overhead (115/75)
10 Toes to Bar
Rest 3 minutes
15 Shoulder to Overhead (135/95)
15 Toes to Bar
Rest 3 minutes
10 Shoulder to Overhead (185/135)
20 Toes to Bar
We are going to work on some snatching technique to reinforce different parts of the movement. Don’t rush through these, take your time to really focus on each part. We want to create really good muscle memory for when we put this all together for snatches.
Then we are going to work through 2 rounds of 2 movements 3 times. Shoulder to overhead and toes to bar – yippee!
Each set of 2 Rounds you will add some weight to the bar for the shoulder to overhead. That shoulder to overhead can be push press, push jerk, or split jerk. The good news is the reps lower each round.
The flip side is that the toes to bar goes up each round. Really work hard to get those toes as close to the bar as you can. Hanging knee raises as an option, but to challenge yourself a bit more keep your legs together and straight and bring your toes as close to the bar as you can.
You have 3 minutes of built in rest after each round, use that time to add some weight and to catch your breath and lower your heart rate before going hard again.
3 Deadlifts (275/185)
3 Box Jump Overs
6 Box Jump Overs
9 Box Jump Overs
* Deadlift reps remain at 3
Add 3 reps to each round of box jump overs
We are going to start the day with the Power Snatch! We want to make sure we have a good set up and start position so we are primed for a good, strong, powerful pull. We also want to make sure we have a really good catch and overhead position when we receive the bar. Your Coach today will review these things with you today in class.
After that, we will tackle some heavy deadlifts and box jump overs.
Every round for 12 minutes you will do 3 deadlifts. After each set of deadlifts, you will tackle an increment of 3 box jump overs. Start with 3, and every round of deadlifts, add 3 more.
Your Coach will be watching these heavy deadlifts very carefully. Be sure to set up properly and keep that lower back locked in tight. If a Coach sees your back round, you will be asked to drop the barbell weight so you can perform the movement safely.
Next you will tackle those box jump overs. Two foot take off and two foot landing on the box. No need to fully extend like a regular box jump, but you do need to jump or step off the other side of the box.
Today is a power day, so we do want to work on a two foot take off and a two foot landing. Scale the size of the box or stack some plates to a jumping height that you are comfortable with.
1RM Clean & Jerk
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters (50/35)
Rest 30 seconds
We get to test the whole enchilada today, our max clean and jerk! Focus on a smooth transition between the two movements. Make sure you reset and prepare for popping that weight overhead after the clean.
Then it’s on 5 rounds of work:rest of two different movements. The goal here is to teach our bodies how to quickly and efficiently produce energy with very little rest. Go hard for 30 seconds, gasp for 30 more and then hit the next movement hard! Resting during the working 30 seconds is a no-no. Push hard for that short time!
Clean High Pull
“Who needs to breathe?”
50 Double Unders
Whew, one last day to dial in the clean and jerks. This three part complex will allow us to focus on power generation as well as transitioning between the two movements. Focus on full extension during the high pulls (when you don’t need to get back under the bar) and then try to repeat that feeling when you do the clean (when you do need to get back under the bar). Don’t cheat yourself the full extension because you are in a hurry.
The WOD today is deliciously simple. Running and double unders, what could be easier! Transitions here will kill you. As you switch movements your panicked brain will tell you that it needs a moment (or several) to catch your breath, you don’t! The faster you transition the faster your body can adjust to the new breathing pattern. Challenge yourself to start jumping rope or running immediately!