Joker's Wild

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Sun

Mar 16

Joker's Wild

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Workout

"Joker's Wild"

For Time:

1-10 Toes to Bar

10-1 Power Snatch (95/65)

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Time Cap: 15 Minutes

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KG | (43/29)

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"Sunday Runday"

Beginner: Rum 1 Mile

Intermediate: Run 2 Miles

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AGE GROUP

13-15 & 55+ | (75/55)

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KG | 34/24

Competitor

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

Today is a pyramid style workout, the toes to bar will climb by 1 rep each round, while the power snatches will decrease by 1 rep each round. Every round you should complete a total of 11 reps.

Scoring

Score: Time

Movements

Target Score: 5-10 Minutes

Stimulus: Recovery [RPE 2-3]

Loading Target: Light-Moderate Loading

Toes to bar: 2 Sets or less.

Power Snatches: Light barbell, 2 sets or less.

The One | Teaching Focus

Elbows beat the feet

Cue athletes to punch hard and fast after fully extending the hips and legs. This will encourage athletes to land with their elbows already locked out and in an active overhead position.

Strategies

Modifications

TOES TO BAR

Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups

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POWER SNATCH

Reduce Loading
Hang Power Snatches
Dumbbell Power Snatches
Squat Snatches
Kettlebell Swings
Power Cleans

Logistics

Lesson Plan
_{(0-3 minutes)}

(0 - 3 minutes)

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Whiteboard Brief

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

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

(3 - 9 minutes)

General Flow

0:30 PVC Pass Through
0:30 PVC Around the Worlds
0:30 Spidermans
0:30 Scorpions
0:30 Downward + Upward Dogs
0:30 Sit Ups
0:30 Inchworms
0:30 Hollow Hold

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

(9 - 24 minutes)

Toes to Bar Prep

0:20 Hollow Hold (on floor)
0:10 Hollow Hang
Look for athletes to have feet slightly in front of the body and remain engaged in the core.
0:20 Tight Kip Swings
Emphasize the pull down on the bar with the lats, rather than swinging the legs.
0:20 Kipping Knees To Chest
Look for athletes to press down on the bar as they tuck the knees to the chest.
0:20 Leg Swings
Encourage athletes to get the legs as high as they can while maintaining rhythm.
0:20 Toes to Bar

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General Snatch Warm Up

5 Snatch dip + drive
Focus on speed through the middle
5 Snatch deadlift + shrug
Focus on timing of the shrug
5 Snatch high pull
Focus on bar close
5 Snatch land
Focus on footwork and strong OH position
5 Snatch drops
Focus on footwork and strong OH position
2’’, 4’, 6’
3 Cued Snatch | tell, show, do, check
“Jump” - Full extension of hips and knees before pulling

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(24 - 30 minutes)

Practice Round‍

4 Toes to bar
4 Power Snatches
2 Toes to bar
2 Power Snatches

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(30 - 45 minutes)

Look For‍

Toes to bar: Encourage athletes to pull down on the bar with the lats to engage their back.
Power Snatches: Look for a strong turn over throughout athletes snatches. We want “elbows to beat the feet”.

Post Workout Clean Up & Chat (45-60)

_{Accessory Work}

Durability

On the Minute x 12:

50-ft. Sled Drag [Moderate-Heavy]

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MINDSET

Oliver Holmes

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"What lies behind us and what lies before us are small matters compared to what lies within us."

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Your inner strength and character are far more important than past or future events.

Additional Elements

Have questions?

Reach out!

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