1. Starting our Friday with a focus on a snatch pull + a long hang power snatch.
2. This will lead us into our conditioning for the day, a repeat workout from November of last year. Intervals, combining the bike, bar facing burpees and power snatches.
7 Minute EMOM:
1 Snatch Pull
1 Low Hang Power Snatch
Set 1 - 65%
Set 2 - 70%
Sets 3-7 - Build to a heavy for the day.
Snatch Pull- Arms stay long and loose. We finish here with a big shrug at the top, but we do not actively bend the elbows. Focus here is on bar path, breaking off the ground and keeping in close contact with the body through active lats.
Low Hang Power Snatch- Bar is as close to the ground as possible, but not touching the ground. This trains postural strength as we are lowering to a near floor position, but forcing ourselves to control the descent as well as start from a challenging position.
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Bar Facing Burpees
6 Power Snatches (135/95)
**Today’s score will only be your slowest round.
Equipment Modifications (due to large class size):
If we are using a rower today, complete 15/12 calories per round.
In "Rush Hour" we have 5 x 4:00 windows that start on the 0:00, 4:00, 8:00, 12:00, and 16:00. Inside of these windows at each start, we'll complete the work above. Recording the amount of time it takes to complete each (not the time on the clock), we are looking to have our athletes finish in the rough area of two minutes per round. This will naturally vary between athletes.Our score however, will only be our slowest round.
In other words, if we have rounds that look as follows, the bolded time will be our score for the day:
1:45, 1:49, 2:01, 2:09, 1:52
Stimulus wise, we have a moderately heavy barbell at the end of each set - the 6 power snatches. We are looking for a load that we could cycle for 9+ repetitions when completely fresh, if we went for it. On the challenging side, but one that we are very confident we could complete in sets throughout the workout if we had to. Singles at a point inside this workout is by no means the wrong approach - but we want the barbell to be manageable enough so that we simply aren't forced to.
Today is a great opportunity to push the bike. To capitalize on the exponential accumulation of calories. Recognizing that our rest is going to be limited between rounds, it is not an all-out sprint, but let's get outside out comfort zone here, reminding ourselves that we are in training. We'd rather make a mistake here by pushing a bit too hard on the bike, than not hard enough.
On the barbell-facing burpees, a smooth, methodical pace is our aim. We are looking for an immediate transition to the barbell, so being a touch conservative on our pacing here to allow that will be important. If we see ourselves struggling some on the barbell loading, we want to pace these a little more. If we are very strong on the barbell, we can push our intensity here.
And finally, on this power snatch barbell, we are looking for an aggressive finish. We do not need to complete these six repetitions unbroken, but as the stimulus details above, we could if we had to on the first round.