Two For One

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Fri

Aug 16

Two For One

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Workout

Front Squat

In a 12:00 Window

5-7 Building Sets of 3 Reps

Building to 75% to 85% for final set of 3

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* 5 Second Negative

* Build In Weight

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"Two For One"

30-20-10:

Power Snatch

Front Squat

400 Meter Run

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Barbell: (95/65)

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Time Cap: 18 Minutes

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KG | (43/29)

Open-Games

Same as class.

For the Coach

Resource Drive

Workout Overview

Stimulus

This week we start our new tempo cycle. We begin with the eccentric block. It’s the most taxing of the three since you’re under a heavy load for an extended period of time. During this block, be sure to focus on quality mechanics and full range of motion. The tempo occurs as the lifer lowers the load down. Once at the bottom of the lift, drive it back up. Part 2, Today's is a doozy! We've got lots of barbell work with some runs to break it up. Breathing will come into play QUICKLY today on the first set of power snatches if we come out too hot when we're fresh. Lighter front squat means we'll be able to move in bigger sets than we may want to.

Scoring

Score | Time to complete work. Add 1s per rep if we are time capped.

Movements

Power Snatch | Weight should allow for cycling 5+ reps at a time

Front Squat | 1-3 sets each time we pick up the bar

Run | 2:15 or less.

Strategies

The One | Teaching Focus

Elbows High

The teaching focus for today’s workout is to maintain high elbows throughout the front squats. By doing so, athletes will improve the efficiency and safety of their movement. High elbows will serve to keep the torso upright and the bar over the frontal plane.

Modifications

POWER SNATCHES

Reduce Loading
Hang Power Snatches
Dumbbell Power Snatches
Kettlebell Swings

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FRONT SQUATS

Reduce Loading
Reduce Reps
Sub Dumbbells
Sub Barbell
60-40-20 Air Squats

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400M RUN

Reduce Distance
2:15 Time Cap
500/450m Row
400/360m Ski
1000/900m Bike
2:00 Effort on Air Runner/Treadmill
25/20 Calorie Echo/Assault

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Logistics

Most should be approaching this with a mindset of smaller sets with smaller rest, this will allow us to check in on our breathing and fatigue as we continue to progress through our reps and never reach a point of burnout or failure.

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

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

(3-9 minutes)

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General flow :20 each

Grab PVC pipes
PVC pass through
Quad pulls
Knuckle draggers
PVC around the worlds
Spider man
Scorpions
PVC snatch grip press
Air squat
Downward dog
PVC overhead squat
High knee
Butt kicks
100m run

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

(9-21 minutes)

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Power Snatch | tell, show, do, check

Establish stance & grip
Feet hip width apart
Hands wide with full grip on the bar (wide enough to do a pass through without bending elbows)
Bar in contact with shins
Shoulders slightly over the bar
Eyes on the horizon
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 the elbows beating the feet.
5 Snatch drops
Focus on footwork and the elbows beating the feet.
2’’, 4’, 6’
3 Cued Snatch | tell, show, do, check
Elbows beat the feet

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Front Squat | tell, show, do, check

Establish stance & grip
Shoulder-width stance
Hands just outside shoulders
Loose fingertip grip on the bar
Elbows high (upper arm parallel to the ground)
Midline is braced
3 cued ¼ Squat & Hold
Focus on high elbows in set up and hold
3 cued Squat & hold
Focus on high elbows throughout the rep and in the bottom position
3 Cued lightweight rep with tempo
Focus on elbows high throughout the rep

Strength
_{(21-33 minutes)}

(21-33 minutes)

5-7 Building Sets of 3 Reps
Building to 75% to 85% for final set of 3
Transition to part 2

Primer
_{(33-39 minutes)}

(33-39 minutes)

Practice Round

6 Power Snatch
6 Front Squats
200m Run

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(39-57 minutes)

Look For

Power Snatch | fast turn over, elbows beat the feet. We have a lot of snatches on the plate for today, so we want to try and save the shoulders as much as we can. Catching the bar with locked out arms, rather than having to press out will allow our shoulders to last longer.
Front Squat | Same as our teaching focus, look for elbows to remain high today.
Run | Today with two barbell movements, we are looking to use the run as recovery from the barbell. Therefore, we want to have a relaxed posture as we run. Look for athletes to drop their shoulders, and relax the arms.

Post Workout Clean Up & Chat (57-60)

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_{Accessory Work}

Posterior Pump

4-5 Sets For Quality:

10 Barbell Hip Thrusts

10 Second Hold At Top

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Rest 2 Minutes Between Sets

Additional Elements

Have questions?

Reach out!

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