Wednesday 9.4.19


Part 1: Lifty Lift

A. Squat snatch; accumulate 8 singles @75+% 1rm; rest as needed
B. Squat clean and jerk; accumulate 6 singles @75+% 1rm; rest as needed
C. Back squat; 3x3; rest as needed

Part 2: Barbell endurance

1-2 sets
10 power clean and jerk AFAP 135/95#
15 deadlift AFAP 315/220#
as needed to recovery
+
1-2 sets:
40 wall ball
10 front squat 225/155#
rest as needed to recovery

Part 3: Gymnastics Test

1 min amrap strict pull ups
rest 30 sec
2 min amrap bar muscle up
rest 30 sec
3 min amrap TTB


SCALED

Part 1: Lifty Lift

A. Squat snatch; accumulate 4-8 singles @75+% 1rm; rest as needed
B. Squat clean and jerk; accumulate 4-8 singles @75+% 1rm; rest as needed
C. Back squat; 3x3; rest as needed

Part 2: Barbell endurance

For time:
10 power clean and jerk AFAP 95/65#
15 deadlift AFAP 225/155#
+
For time:
40 wall ball
10 front squat 155/105#
rest as needed to recovery

Part 3: Gymnastics Test

2 min amrap strict pull ups
rest 30 sec
3 min amrap TTB


ADDITIONAL SANCTIONAL TRAINING

Part 4: Sprint

10 min easy run warm up
+
10 min dynamic hip opening work
(butt kicks, high knees, A march, B march, bear crawl, back pedal, low skips, power skips, etc)
+
Zig zag sprint and change of direction technique work 10 min
+
5-10-5 shuttle sprint technique work
Perform 2-4 attempts to both directions working on your footwork
+
Sprint 20 yards @100% effort
rest as needed
x5 sets
+
10 min easy run cool down
+
stretching 10-15 min


Coaches Notes

Part 1

Squat snatch & clean and jerk - Select percentages to help you drive up your 1 rep maxes. Rest times can be anywhere from 30 seconds to 5 minutes, but you should focus on being technically sound, explosive, tight and precise with your movement.
Back squat - Heavy loading here. Increase weight per set. Take the last 3 to a near max for the day.


Part 2:

Both of these intervals are opportunities to improve your slower movement barbell cycling done under fatigue. For the power clean and jerks and wall balls, move through those "for time" with as much aggression as you can. Then as you approach the barbell for the deadlifts and the cleans, try to ensure quality movement, a tight brace, and minimizing rest time if you have to break them up. In the open if you get to the point that you are grinding out slow and sloppy reps, I might be more forgiving, but in a session like this, in training, each rep should be in a safe and technical position. For the powerhouses where the weight isn't much of an issue, move quickly but focus on ensuring your reps would meet a tight standard.


Part 3:

The focus on the three workouts is to do as well as possible if it were three separate scored workouts. So instead of pacing to get the most reps, which would be done on the toes to bar, I want to encourage you to try to get as many reps as you possibly can of each movement. This will likely reduce your overall score, but it will give you a more realistic feel to having to do toes to bar in the end of the workout under the most fatigue and when the movement is breaking down. For the accessory work, stay engaged and make your positions as high of a quality as possible.

Part 4:

The sprint and change of direction work here is to ensure that people are working on the fine details of sprinting and the musculature required to sprint well without a super high risk of injury due to lack of preparation. The session itself shouldn't be too fatigue based or too intense but you should be mindful of being linear, explosive, and not wasting any motion not moving in the dircetions you are trying to move. Running with high technical precision is necessary to move fast.