Check In Trap Mash (Lacrosse Ball) - 1:00 Each Side Pectoral Mash - 1:00 Each Side Foam Rolling: Thoracic + Lats (Upper Back) - 3:00 Total Wrist Stretches- 15-20 seconds in each position, twice through. Child's Pose on Box - 1:00 Banded Shoulder Distraction - 1:00 Each Side Laying Front Rack Stretch - 1:00 Foam Rolling – Quads and Adductors – 2:00 Banded Hamstring Distraction - 1:00 Each Leg Couch Stretch - 2:00 Each Leg Pigeon Pose – 2:00 each side Dorsiflexion (Ankle) - 1:00 each foot
In each, there are (4) pauses, each for a single second. Pause #1 - 1/4 of the way down (quarter squat) Pause #2 - Halfway down (parallel) Pause #3 - Absolute bottom of squat Pause #4 - Halfway up (parallel)
Set #1 - 40% of 1RM OHS Set #2 - 45% Set #3 - 50% Set #4 - 55% Sets #5+6+7 - 60% All repetitions are taken from the rack.
Weight On the 2:00 x 5 Sets: 1 High Hang Squat Snatch (pockets) 1 Hang Squat Snatch (knee-level) 1 Low-Hang Squat Snatch (shin, but not floor)
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. On the third and final rep of the complex, the low-hang is below the knee, but not touching the floor. We are aiming to hold onto the bar throughout for an unbroken complex.
Set #1 - 60% of 1RM Squat Snatch Set #2 - 65% Sets #3+4+5 - 70%
The purpose behind the pause is to build our positioning and stability in the catch. In a Snatch 1RM attempt, it is hardly ever a squatting strength issue. If we get the bar into position overhead, chances are highly likely we can stand with it. The issue further is not about our strength, but our positioning. Our speed (and consistency) to the catch position. Pausing here gives us a chance to dive into this position with focus.
Check In Specific Primer for 'Nancy': Aim is to confirm our overhead squat cycle pace, along with dialing in our breathing on the run. 2 rounds below, with workout intensity on the second.
Round #1 (75% intensity): 200m Run 7 Overhead Squats 200m Run 3 Overhead Squats
This is a longer primer round, on purpose. Affording us the chance to find our pacing and breathing outdoors on the run, along with two chances to fine tune our transition to the barbell. Rest as needed, and move into our second and final primer round. This final primer is to completed at workout intensity.
Round #2 (workout intensity): 200m Run 5 Overhead Squats 100m Run