Seeing Double

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Sat

Dec 7

Seeing Double

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Workout

"Seeing Double"

[TEAMS OF 2]

10 Rounds Each For Time:

6 Double Dumbbell Hang Snatches

30 Double Unders

15/12 Calorie Row

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Dumbbells: (50/35)'s

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* Switch After Full Rounds

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Time Cap: 35 Minutes

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KG | 22.5/15

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AGE GROUP

13-15 & 55+ | (35/20)'s

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KG | 15/9’s

Open-Games

For Time:

1,200-900-600-300 Meter Row

120-90-60-30 Double Unders

12-9-6-3 Double Dumbbell Hang Snatches

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Dumbbells: @dumbbell(50/35)'s

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KG | 22.5/15

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Time Cap: 30 Minutes

For the Coach

Resource Drive

Workout Overview

Stimulus

Today's team workout we alternate whole rounds, getting to rest while our partner works. We have a movement we do not do often, double dumbbell snatch, this movement requires some true coordination and stability. Athletes should choose a load they can safely control and do unbroken.

Scoring

Score | Time

Movements

Target Score | 25-35 Minutes

Stimulus | VO2 Max [RPE 8-9]

Double Dumbbell Hang Snatches | Unbroken Sets

Double Unders | Goal is unbroken.

Row | Completed in under 1 minute.

Strategies

The One | Teaching Focus

Double DB Snatch Stability

Today we are doing a double DB hang snatch. Moving two DBs for this movement requires a lot of stability in our midline, and also in our shoulders as we move overhead. If athletes are having trouble maintaining safe stability as they go overhead for this movement encourage them to first to scale the load, and then scale to one DB if needed.

Modifications

DUMBBELL SNATCH

Reduce Loading/Reps
Single Dumbbell Hang Power Snatches
Kettlebell Swings
Empty Barbell Hang Power Snatches

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DOUBLE UNDERS

Reduce Reps
45 Single Unders
Plate Hops
15 Burpees
0:30 Effort On Any Machine

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15/12 CALORIE ROW

1:00 Time Cap
12/10 Calorie Ski
15/12 Calorie Bike Erg
12/10 Calorie Echo Bike
200m Run
1:00 Effort on Treadmill/Runner*
8 Shuttle Runs (1 rep = 25ft down & back)

Logistics

INDIVIDUAL VERSION
For Time:
1,200-900-600-300 Meter Row
120-90-60-30 Double Unders
12-9-6-3 Double Dumbbell Hang Snatches

Dumbbells: (50/35)'s

Time Cap: 30 Minutes

Women's Meters: 1080-810-540-270

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)}

(3-7 minutes)

Tabata Row Warm Up

8 Rounds: 0:20 On / 0:10 Off
Athletes should aim to increase their pace each round.

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

(7-19 minutes)

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Double Under | tell, show, do, check

:20 High Singles
Focus on timing wrist speed
:20 Fast Singles:
Focus on wrist rotation and quicken the pace of the jump rope
:20 Alternating Feet:
Focus on enhance footwork and coordination.
:20 Single-Single-High Single
Focus on controlling the cadence and wrist speed
:20 Single-Single-Double
Focus on speeding up the wrist for the double
:30 Practice

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DB Warm Up | tell, show, do, check

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

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19-25 minutes)

Practice Round

1 Round Each Partner
3 Double DB Hang Snatches
10 Double Unders
6 Calorie Row

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25-60 minutes)

Look For

Double Dumbbell Hang Snatch | Look for proper loading on the DBs today. Athletes should be able to move unbroken, but while maintaining proper form.
Double Under | Shoulders should remain relaxed throughout our doubles, and loose grip on the handles.
Row | This row should only take a minute or less, have athletes target calories they can maintain in that time frame.

Post Workout Clean Up & Chat (60)

_{Accessory Work}

Posterior Pump

3 Supersets:

10 Barbell Hip Thrusts

10 Second Hold At Top

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Rest 2 Minutes Between Supersets

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MINDSET

Lao-Tzu - "All difficult things have their origin in that which is easy, and great things in that which is small." - Even the most challenging achievements begin with simple, small steps; don’t underestimate the power of starting small.

Additional Elements

Have questions?

Reach out!

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