WOD: Tuesday 240227

I could also be gone this week, however I’m at all times watching. At all times.

• Teaching Notes

We’re beginning off the day with a bit of Energy Snatch advanced to focus on pace power and energy, whereas additionally reinforcing nice approach. The purpose immediately is to finish the advanced someplace round 85-90% of your 1RM Energy Snatch. Particular modifications on the day ought to be made for athletes new to the Snatch by retaining their place to stay above the knee. Relying on the athlete you possibly can work from the excessive grasp (hip) to the knee, with the first concentrate on retaining the bar shut, energetic lats, and studying to leap by way of the bar for correct hip contact.

We are going to then get into a bit of longer conditioning effort right here on the Row, Double Underneath, and Grasp Energy Snatch piece with the main focus being unbroken units and lactate threshold cardio improvement. The transition from the weightlifting portion to the conditioning effort ought to be pure and flowy permitting athletes to have a greater understanding of the proper weight selection in addition to serving to to prime the system for the barbell biking part of this exercise.

General we’re searching for about 10:00 minutes of normal prep for the warm-up, then a 5-10 minute barbell primer (particular to every coach on the ground), then 10:00 minutes to construct to the heavy of the day for the Energy Snatch Advanced. We must always solely want 5 minutes or so to put in a bit of particular primer for the exercise after which let athletes get after it. This can permit sufficient time to clean-up and perform a little cooldown or mobility.