Monday, April 1st
“Grunt Work” April 1st – June 24th, 2019 12 Weeks
It’s time to get strong. Announcing “Grunt Work,” our first training cycle following the 2019 Open.
In “Grunt Work”, we have the potent combination of two goals: Strength and Durability.
There is no substitute for raw power in our sport. Yet with that raw power comes a responsibility--to take care of our body. Being strong is one part of the larger puzzle, but being able to use it is another. When we increase our raw power and our ability to use it through proper positioning and mobility, we become bulletproof.
And it all starts Monday, April 1st. Here’s to the season ahead, and becoming the hardest worker in the room. Let’s get to work.
Starting our Monday with work on the barbell.
Monday's will be dominantly strength-oriented days. Coming off a full rest day, we can hit the weights with intensity. Back Squat Snatch Body Armor Let's get strong.
A.
STRENGTH:
Every 2 Minutes:
Back Squat
6 Reps @ 65% 3 Reps @ 70% 6 Reps @ 65% 3 Reps @ 75% 6 Reps @ 65% 3 Reps @ 80%
As we start our cycle, one of main efforts will be to refine a base to work with - largely in part, through routine strength work. In the three waves we have today, we'll be completing sets of three sets of six reps at 65%. After each set, we'll lift triples at 70%, 75%, and 80% respectively.
Accumulating a total of 27 repetitions with a loading at 65% or above, we can expect a bit of residual soreness to start. Very quickly however, will we adapt to the routine squatting volume.
As one can expect however, we want to start on the manageable side and slowly grow in volume.
We'll be repeating this exact repetition scheme next week, growing in percentages. This week is intended to be on the manageable side. We'll need to work to finish each set, but we are nowhere near movement failure.
B.
Snatch Primer:
5 Minute EMOM: 5 Hang Muscle Snatches
**All sets are intended to be on the light side, between 35-45% of our estimated 1RM Power Snatch.
On the hang muscle snatch, our aim is to build bath path awareness along with turnover speed.
On the bar path…
We have the chance to refine the vertical path of the barbell. Tracing up the shirt with elbows high to the outside, we are looking to keep the bar close to our chest as it rises. A common fault in the snatch is when our hips and arms push the bar forward and away from us, causing a "looping" of the bar to the overhead position (along with a very inconsistent feeling).
On the turnover speed…
Immediately following the high pull, with elbows tracking high to the outside, we change direction with our efforts from a pull, to a push. Speed of the wrists here to get our elbows beneath the bar is critical, as we want to keep the momentum of the bar rising. As we transition through this turnover, maintain connection to the bar. Although it is a significant change in what we are doing with our arms, it should be one steady and consistent effort on the barbell moving it further upward.
As mentioned above, let's keep the loads very light, and instead become faster and faster in our turnover speed.
C.
Power Snatch
Every 90 Seconds for 4 Sets: 1 Halting Power Snatch (2 sec hold at knee-level) 1 Power Snatch
Directly into…
10 Minute EMOM: 1 Power Snatch
Set 1 - 58% of estimated 1RM Power Snatch Set 2 - 61% Set 3 - 64% Set 4 - 67% Set 5 - 70% Set 6 - 74% Set 7 - 78% Sets 8, 9, 10 - 82%
On the first four sets of the ten, we have a complex involving two power snatches.
On the first, we are halting at the knee for a full 2 second pause. Following, move directly in to finish the lift. Naturally, this will require us to restart momentum on the bar from this pause, demanding our positioning on the bar. As we pause at the knee, it is our aim to check in with some key points of performance:
1) Rigid midline. Everything is locked down. The more engaged we are here, the less "flex" will take place upon the following extension, which is a loss of power.
2) Vertical shins. We are looking to drive our knees back and out of the way on the drive off the floor, so that our shin bones are vertical at this pause. This engages our hamstrings and posterior chain, which is our main power source for the following extension.
3) Shoulders over the bar, with a proud chest. "Spread the chest". Commonly, we'll round forward into an internally rotated shoulder position, which will result in a loss of connection to the bar. Spread the chest as we stay over the bar.
The second power snatch in the first four sets does not involve a pause. Let's drop the bar from overhead and reset for the lift(as opposed to "touch and go", and aim to move directly into it as well, confirming the positioning found in the first lift. On the following singles starting on sets five and beyond, we will be building steadily to three singles at 82%.
All numbers are based off your current estimated 1RM Power Snatch. If we are not moving well today, and feel ourselves missing some point in the lift (such as feeling a press-out at the top of the lift), let's stay on the lighter side. These percentages are a starting point, but not the end-all-be-all. What is far more important at the start of this cycle is to dial in our positioning on the barbell before increasing the loads. Those will come in time.
D.
OPTIONAL BODY ARMOUR (if class time allows)
50 Glute Bridges
We are aiming for a single set of 50 repetitions.
