WORKOUT OF THE DAY
For Load:
1 Snatch Start + 1 Snatch + 1 OHS
AMRAP 15 Minutes:
15/12 Row Calories
10 Alt. DB Snatch (AHAP)
10/8 Bike Calories
30 Second HS Hold
A snatch start is intended to improve the first pull off the floor; to know how to position the body right before the bar moves so that you are in your strongest position as soon as it begins to move up the shin. It will give you added strength, and provide you some points of performance to think about while doing the movement. To put it as simple as possible, you will begin on the floor in the same position that you would pull any variation of the snatch. You will then “stand” the bar up so that it gets just below the knee, pause briefly, and then return the barbell back down to the floor to reset for the snatch. Let’s talk about the starting position that will be most strong and most mobile regardless of flexibility or ability for the lift. Weight is evenly distributed across the whole foot. Toes are turned out, and knees are tracking toes. If your feet and knees are pointing straight ahead you are going to strain and fatigue your hip flexors and never give yourself a chance to hit full extension. If you want to argue about this or refuse to do it, go watch any Olympic weightlifter and find an example of a lifter that doesn’t have their knees pointed in an outward direction. YouTube may not even allow that search to occur because it doesn’t exist. Chest pulled up tall so that we have a gradual arch of the back from lumbar to mid back. Tall chest and tight lats to create tension in the upper thoracic portion of your back. With all this in place stand up about 8-12 inches, briefly pause, and then return to the floor. The snatch to follow should not be a “touch and go”, reset like you are doing another snatch start, make sure everything is in check, and then pull the full movement off the floor. During the OHS work on being still from your waist through your hands to provide the most balance possible. What to focus on during the OHS: actively press your shoulders into the weight of the barbell at your shoulder. Your arms should feel “stacked” from shoulder through wrist. For the midline/trunk, take a huge breath and hold like you’re going under water to provide a good foundation of support for the weight.
You’re looking at 4-5+ rounds for the workout. For the row calories, you could compare the volume per round to what you were able to do last Tuesday for the max calorie efforts in 1 minute. Yes, this is different because the work in the AMRAP is constant and there isn’t rest before the row. However, hopefully you were able to average 15/12 at a minimum last week, making today seem a bit easier knowing you’re not going to be going at a max effort pace throughout. Choose a weight for your DB that you can comfortably move for 10 unbroken reps in all rounds. This shouldn’t be crazy heavy as a faster pace is more critical today. The bike should feel very similar to the snatch workout last Wednesday. You had 1 minute to complete a heavier workload on the bike, so the 10/8 should be at a similar pace taking no more than 45 seconds. The HS hold may seem mundane, but the set up for this week is to provide high paced, low impact workouts with some skill work so that anyone doing Murph next Monday is can stick to their normal routine and not feel too banged up.
WOD AT HOME
4 Sets:
30 Flutter Kicks (3 count)
10 Curls (each arm)
3 Rounds For Time:
3 Cycles:
5 R-Arm Russian KB Swing (AHAP)
5 R-Arm KB Clean
5 R-Arm KB Push Press
5 L-Arm Russian RB Swing
5 L-Arm KB Clean
5 L-Arm KB Push Press
…then…
35 Push Ups
