Austin Powers

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Fri

Oct 18

Austin Powers

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Workout

Back Squat

Heavy Set of 10

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"Austin Powers"

Every 2 Minutes [Until 75 Reps]:

20 Box Jumps (24"/20")

Max Power Snatches (75/55)

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Time Cap: 12 Minutes

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KG | 34/25

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AGE GROUP

13-15 & 55+ | (65/45)

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KG | 29/20

Open-Games

Same as class

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, In Part 1, we are starting our 4 week 10-rep cycle. In this first week we are completing our “primer” week to explore and establish a load for the following week. In part 2, This workout is a race against the clock and your capacity. Every 2 minutes, you’ll need to knock out 20 box jumps before moving on to as many power snatches as possible in the remaining time. The goal is to accumulate 75 power snatches as quickly as you can. The box jumps will spike your heart rate, so find a rhythm and then go straight into strong, efficient snatches. It’s all about managing your pace and staying consistent with your effort each round!

Scoring

Score | Time to complete work.

Movements

Box Jump | About 1:00 of work each round.

Power Snatches | 1:00 to complete snatches, 12-13 reps each round.

Strategies

The One | Teaching Focus

Knees Out

Focus on driving the knees outward as you descend and rise from the squat.

This prevents knee collapse (valgus) and helps engage the glutes, ensuring proper tracking over the toes.

Modifications

BOX JUMP

Reduce Reps
Reduce Box Height
Box Step-Ups
30 Squat Jumps
Reverse Lunges

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POWER SNATCH

Reduce Loading
Hang Power Snatches
Dumbbell Power Snatches
Kettlebell Swings

Logistics

Quick transitions will be important today, try to arrange the room so that athletes can have their barbell close to the box.

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

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General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

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General Flow 0:20 Each

Knee Pulls
Quad Pulls
Knuckle Draggers
Tempo Air Squats
Box Step Ups
Scorpions
Scap Push Ups
Box Step downs (right)
Box Step downs (left)
Tuck Jumps
Air Squats
Box Jumps

Specific Warm-Up
_{(9-21 minutes)}

(9-21 minutes)

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Power Snatch | tell, show, do, check

Establish stance and grip
Hip width stance
Wide grip / wide enough to perform PVC pass through with no elbow bend
Full grip on bar
Bar in contact with shins
Shoulders slightly over the bar
3 cued reps position 1 (mid thigh / hip)
Focus on full extension before pulling and catching
Hold landing position
3 Cued reps position 2 (above knee)
Focus on keeping the bar close throughout
Hold landing position
3 Cued reps position 3 (mid shin)

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Back Squat | tell, show, do, check

Establish stance, grip, & set-up
Feet shoulder width apart
Bar on traps with full grip on bar
Arms pressing into bar
Stomach squeezed
5 Goodmornings
Focus on gripping the ground with the foot throughout
3 Cued back squats
“Squat and hold”
Focus on gripping the ground with the foot throughout
3 Cued back squats
“Squat and hold”
Focus on an upright torso in the squat
Cue athletes to press up into the bar with the arms to control the load
3 Cued back squats
Count out the tempo for each rep, so athletes understand what we are looking for.
Move to rack & teach sound un-rack and re-rack

Strength
_{(21-33 minutes)}

(21-33 minutes)

12:00 includes warm up and building sets.
Transition to part 2.

Primer
_{(33-39 minutes)}

(33-39 minutes)

Practice Round

4 Box Jumps
2 Power Snatches

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(39-51 minutes)

Look For‍

Box Jumps | Encourage athletes to jump tall, and land tall. The purpose here is to work on our power in jumping.
Power Snatches | Elbows beat the feet. We want a fast turnover in our reps. Look for a strong finish position, elbows and legs locked out, with the barbell over the middle fo the body.

Post Workout Clean Up & Chat (51-60)

_{Accessory Work}

Killer Core

6 Sets:

20 Banded Kneeling Crunches

10 Seconds Rest

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Directly Into...

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6 Sets:

20 Second Prone Knee to Elbow

10 Seconds Rest

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MINDSET

Buddha

"To live a pure unselfish life, one must count nothing as one's own in the midst of abundance."

True selflessness involves sharing and not holding onto material wealth, even when you have plenty.

Additional Elements

Have questions?

Reach out!

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