0:00-10:00
1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
10:00-17:00
2) SPECIFIC WARM-UP:
3 Rounds
3 Above Knee Pause Snatch High Pulls
3 Above Knee Pause Power Snatch
6 Overhead Squats
*empty barbell
*stand all the way up at full hip extension, go down to just above the knee for a solid 3-second pause, complete the high pull/power snatch
*going on command for at least the first round would be good, don’t be afraid to hold them at that pause…they can focus on several things: whole foot in the ground, shoulders over or slightly infant of the barbell, good transition to launch with loaded legs before extending into high pull/power snatch
*all movements have now been reviewed, give them time to warm up to their starting weight of around 50%
17:00-22:00
Explanation and Set-up for next section
22:00-34:00
3) Olympic Lifting:
Every Minute on the Minute for 12 minutes:
Minutes 1-2: Above Knee Pause Snatch High Pulls x 2 reps @50% and build
Minutes 3-4: Above Knee Pause Power Snatch x 2 reps @60% and build
Minutes 5-12: Hang Power Snatch x 2 reps @70% and build
*only build as long as technique stays dialed in
34:00-40:00
Transition for MetCon
40:00-55:00
4) MetCon:
*Toes to Bar: focus on good rhythm, sitting hips back as feet come up, good pull down with straight arms
*Handstand Walk: focus on hand placement as straight down as possible and not too far out front of you, good kick up and brace core/glutes
*Push-ups: solid, braced core, whole body moves as a unit, past 90 degrees at least but chest to deck is preferred, solid, full lockout at the top
*Wall Walks: braced core, steady and controlled movement
For Time:
25 Toes to Bar
100’ Handstand Walk
25 Toes to Bar
50 Push-ups
25 Toes to Bar
10 Wall Walks
25 Toes to Bar
*Pace: Aggressive: 12:00 , Solid: 13:30, Limit: 15:00
*no more than 2 sets on T2B, no more than 3 sets on push-ups, consistency on the HSW
*this is about maintaining core stability in overhead or pressing movements
Beginner: Lying Straight Leg Raises, Knees or Hands elevated Push-ups, 200’ Bear Crawl, half wall walks
Scaled: Hanging Straight Leg Raises, Knees or Hands elevated push-ups, 200’ Bear Crawl, 3/4 wall walks
Rx/Rx+: as is
55:00-60:00
5) COOL-DOWN