On Your Right!

No items found.

Sun

Apr 20

On Your Right!

Download the week Copy Full Page

Copy to clipboard

Workout

"On Your Right!"

For Time:

40 Dumbbell Snatches

2,000/1,800 Meter Bike Erg

30 Dumbbell Snatches

1,500/1,200 Meter Bike Erg

20 Dumbbell Snatches

1,000/900 Meter Bike Erg

10 Dumbbell Snatches

500/450 Meter Bike Erg

‍

Dumbbells: (50/35)

‍

Time Cap: 20 Minutes

‍

RECOVERY

‍

KG | (22.5/15)

‍

“Sunday Runday”

Beginner: 2.5 Miles

Intermediate: 3.1 Miles (5k)

‍

Score: Completed

Target Stimulus: Zone 2 [RPE 2-4]

‍

AGE GROUP

13-15 & 55+ | (35/25)

‍

KG | (15/11)

Competitor

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

Today we have a classic chipper alternating between bike and dumbbell snatches. We should choose a load that will allow us to maintain big sets on the DB, and use the bike as recovery from the snatches. Remember, if you plan on hitting it hard on Monday, use today as a recovery day.

Scoring

Score: Time

Movements

Intended Intensity: RPE 2-8

Fitness Attribute Improved: Recovery

Target Loading: Light-Moderate

Target Score: 12-18 Minutes

Dumbbell Snatch: Choose a load that allows you to cycle at least 10 reps at a time, alternate reps every rep.

Bike: 5:00-4:00-3:00 or less.

The One | Teaching Focus

Keep the DB Close

As athletes pull the DB to the overhead position we want to focus on them keeping the DB close to the body, this is not to be treated as a KB swing.

Strategies

Modifications

2000/1800-1500/1350-1000/900 METER BIKE ERG

5:00-3:45 -2:30 Time Cap
1000/900-750/675-500/450m Row
800/720-600/450-400/360m Ski
50/40-36/30 -25/20 Echo Bike
800-600-400m Run
4:00-3:00-2:00 Moderate Efforts on Treadmill/Runner
64-48-32 Shuttle Runs
60-45-30 Burpees

‍

DUMBBELL SNATCH

Reduce Loading/Reps
Dumbbell Hang Power Snatches
Plate Ground to Overhead
Kettlebell Swings at Same Weight
Barbell Hang Power Snatches (95/65)

Logistics

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

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

(3 - 9 minutes)

General Flow

3:00 Bike
0:30 Quad Pulls
0:30 Knuckle Draggers
0:30 Downward + Upward Dogs
0:30 Spiderman Stretch
0:30 Calf Raises

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

(9 - 21 minutes)

Dumbbell Snatch Warm Up

0:20 Alternating Single DB Deadlift (Light Load)
Look for athletes to drop their hips throughout reps.
0:20 Alternating Single DB Deadlift + High Pull (Light Load)
Emphasize athletes to fully extend the hips before pulling the DB.
0:20 Single DB Push Press (Each Arm) (Light Load)
Look for the finish position: DB stacked over the body, bicep by the ear.
0:20 Alternating DB Hang Snatch (Light Load)
Again, emphasize the hips extending first.
0:20 Alternating DB Snatch (Light Load)
Again, emphasize the hips extending first.
0:20 Alternating DB Snatch (Workout Load)

‍

Bike Erg Warm-Up

0:20 Damper at 0
Cue athletes to pull the pedals with the hamstrings in the bottom of the stroke
0:20 Damper at 2
Have athletes focus on light feet
0:20 Damper at 4
Look at RPMs, athletes should aim for 70+
0:20 Damper at 6
As the damper is heavier reinforce light feet on the pedals
0:20 Damper at 8
Cue pulling the pedals in the bottom

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(21 - 27 minutes)

Practice Round‍

4 Snatches
0:30 Bike
2 Snatches
0:15 Bike

Break

Workout Q&A

Workout
_{(39-55 minutes)}

(27 - 47 minutes)

Look For‍

DB Snatch: Look for athletes to fully extend their hips before they pull, we want athletes to be explosive as they stand.
Bike: Encourage athletes to have light feet on the pedals, and efficiency in their strokes.

Post Workout Clean Up & Chat (47-60)

Clean Up & High Fives
Final Remarks, Encouragements, And Announcements.
Functional R.O.M. Flow [Link]

_{Accessory Work}

Durability

10-15 Minutes For Quality:

100-ft. Kettlebell Front Rack Carry

50-ft. Reverse Sled Drag

100-ft. Kettlebell Overhead Carry

50-ft. Sled Drag

‍

Sled: Moderate-Heavy

Kettlebells: Moderate

‍

MINDSET

Mother Teresa

‍

"Every time you smile at someone, it is an action of love, a gift to that person, a beautiful thing."

‍

A simple smile can be a powerful act of kindness, spreading love and joy to others.

Additional Elements

Have questions?

Reach out!

Back to Home

Sun