Wednesday 8.21.19


Part 1: DB Speed EMOM

EMOM 10 min:
1- 10 DB power snatch 50/35# alt’ing
2- 8 Single arm DB OHS L 50#
3- 8 single arm DB OHS R 50#
4- 8 single arm L DB PCJ 50/35#
5- 8 single arm R DB PCJ

Part 2: Thrusters —> Front Squats

5 sets of 20 unbroken thrusters for time 75/55#
10 min cap
Immediately following the 10 min time cap, perform a set of 2 front squats on the 2 minutes for 5 sets.
Note: First 2 warm up sets, last three sets heavy

Part 3: Light Cool Down

20 min easy cyclical work
* Your choice on machine


SCALED

Part 1: DB Speed EMOM

EMOM 5 min:
1- 10 DB power snatch 50/35# alt’ing
2- 8 Single arm DB OHS L 50#
3- 8 single arm DB OHS R 50#
4- 8 single arm L DB PCJ 50/35#
5- 8 single arm R DB PCJ

Part 2: Thrusters —> Front Squats

3 sets of 20 unbroken thrusters for time 75/55#
10 min cap
Immediately following the 10 min time cap, perform a set of 2 front squats on the 2 minutes for 5 sets.
Note: First 2 warm up sets, last three sets heavy

Part 3: Light Cool Down

20 min easy cyclical work
* Your choice on machine


ADDITIONAL SANCTIONAL TRAINING

Part 4: KB capacity

1 min max reps double KB strict press 35/20#
rest 1 min
2 min max reps double KB snatch 35/20#
rest 1 min
3 min max reps double KB front squat 53/35#
rest 1 min
4 min max reps single arm KB snatch 53/35#
* Note: KB's cannot touch the floor during any of the working intervals


Coaches Notes

Part 1

The volume of this is purposefully low so there is a good amount of rest time in each minute. So the goal here is to work on maximal speed per rep where every second counts and giving you a chance to focus on maximal intensity without worrying about getting too deep into a state of fatigue. So move as fast as posisble here.


Part 2:

Most people get used to doing small sets with quick breaks as we are preparing for qualifers because that is usually the fastest way to accomplish the work. This is giving you an opportunity to work on performing bigger sets with as minimal rest time as possible. I would recommend picking one of three strategies:
1- Start out with aggressive rest times and minimize fall off of rest times.
2- Pick a rest time that you feel is just out of your comfort zone and try to stick to it the entire time.
3- Pick a conservative rest time where you feel fully recovered for the first 3 sets. Then cut the rest time dramatically and try to sprint to the finish.


Part 3:

An easy cool down. This work is beneficial for a lot of reasons so don't look at it as something optional. Be mindful of breathing, positions, posture, etc.

Part 4:

This is a kettlebell capacity workout. Some of the challenge of this workout is getting used to resting with the kettlebells on your body and not allowing them to go to the floor. This will challenge you to stay under tension even when you want to take a full rest. For all of the movements, the front rack position is going to be your primary resting position so figure out how to organize your posture in a way that lets your grips/arms/breathing/heart rate recover while you are holding the weights off the floor. If you need to set the bells down at any point within a work interval, that is the end of the work of that movement so let the time run out and expire and then move on to the next movement.