WODs
 | Wed, Jul 3 2019 |  |
| CTM 20190703 Strength/Skill Primer | CTM 20190703 Strength/Skill | CTM 20190703 MetCon |
CTM 20190703 Strength/Skill Primer
(Weight)
5 Sets, resting ~30-45s between:
3 Muscle Snatches - Video
2 Snatch Grip Push Jerks - Video
1 Pausing Overhead Squat (3s)
Sets #1+2+3 - 35% of 1RM Snatch
Set #4 - 40%
Set #5 - 45%
On the Muscle Snatch, we are not re-dipping beneath the bar on the catch here. This allows us to train the speed of our turnover, which is the transition from the pull, to the punch. Speed through this transition is important in our lift, and finding repetitions here will translate over to our heavier reps later.
On the Snatch Grip Push Jerks, now we are focusing on getting beneath the bar. Focus is on our position in our shoulders, along with what we are doing with our hips and feet. Aim here is to drive our hips back into a strong power catch position, placing the weight back on the heels (versus knees and hips forward). This is confirming our 'power catch' position.
On the Pausing Overhead Squat, let's pause in the bottom for a full 3-count. This allow us to check in on our positioning. Heels, knees, proud and upright torso, and shoulder external rotation.
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CTM 20190703 Strength/Skill
(Weight)
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
Barbell load - 55% of 1RM Snatch
This complex involves a total of (6) repetitions. As it flows in full:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)
This is the first iteration of this complex, and we will be repeating so, upping our percentage from today's 55%. It is designed to be on the lighter side, so that we can work on our cycling positions and speed on the bar. Let's move well today so that we have a base to build off of. We are looking to hold onto the bar for the duration (building our stamina in our grip, no less our full movement), but if we must drop, after each section fits (after the three power reps).
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CTM 20190703 MetCon
(Time)
On the 4:00 x 5 Rounds:
6 Burpee Box Jump Overs (30'/24')
9 Dumbell Thrusters
12/9 Calorie Assault Bike
Dumbbell Pounds - 50's/35's
Dumbbell Kilos - 25's/15's
Score is our slowest round of the five. Track all five below for recording purposes, and the system will take our slowest for the day as our score.
Our focal point here is the dumbbell thrusters. An uncommon movement to see in our conditioning, we are challenging our positioning today.
Stimulus wise, we are looking to get every set straight on the dumbbell thrusters. I would rather see us reduce the load, and go straight, than to break up the 9 repetitions and go 'Rx'. By completing this set straight, it allows us to push on the bike, which is what makes this workout potent.
Specific Primer for 'Leg Work':
Aim is to first find our front rack position on the dumbbells. After we feel comfortable with this movement, we have two primer rounds below. The first is at a moderate pace, with the second being at workout intensity:
3 Burpee Box Jump Overs (lower box)
3 Dumbbell Thrusters
:30s Bike (:10s slow, :10s moderate, :10s fast)
Rest as needed, followed by a final round at workout intensity:
3 Burpee Box Jump Overs (workout box height)
3 Dumbbell Thrusters
9/6 Calorie Bike
Following, rest 4:00 and begin.
| Duane | 1:59 | 2:24,2:13,1:54,2:10,2:40 (35# DBs) |
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