Back Squat
Max Repetitions of Back Squats @ 80%
* To Technical Failure
* Add 10# From Last Attempt (2/19/24)
"Lights Out"
For Time:
75 Hang Power Snatches
Every 2 Minutes [Starting at 0:00]:
15 Thrusters
Barbell: (75/55)
Time Cap: 15 Minutes
KG | (34/25)
75 Power Snatches
Every 2 Minutes [Starting at 0:00]:
15 Thrusters
Barbell: (75/55)
Time Cap: 15 Minutes
In part 1 we’re back with our second time through Back Squats. Athletes should be targeting 6-12 reps at #10 heavier than the load they used the first time we performed back squats during this cycle. If athletes didn’t complete back squats the first time, they’ll target 80%. In part 2, we have some serious barbell conditioning. Athletes should use a light load on the barbell. Athletes need to be able to complete at least 10 reps per interval in order to finish this workout under the time cap.
Total number of dumbbell snatches.
Hang Power Snatch | Light. 10 rep min per interval.
Thruster | Light. 2 sets or less. :45 or less.
Elbows beat the feet
On the hang snatch we want to emphasize “landing locked out.” The athlete’s elbows should be locked out and stacked before the feet land flat in the receiving position. This will emphasize a strong triple extension and pull and eliminate press out.
Hang Power Snatch
Reduce load
Reduce volume
Alt DB hang snatch
Thruster
Reduce load
Reduce volume
Sub DBs
Front squats
Goblet squats
2x air squats
In part 1, make sure that athlete’s who completed these squats in our prior microcycle know that the objective is to increase by #10. Provide clear examples of technical failure.
In part 2, it’s important that athletes test out the load that they intend to use in the workout. A workout like this can be discouraging for athletes who fail to modify accordingly. Ensure that athletes test the load and modify as needed to maintain the stimulus.
Whiteboard Brief
General Flow
CT Barbell flow :15-:20 each
Hang Power Snatch | tell, show, do, check
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
Focus on speed through the jump
Focus on speed of the pull & punch
Cue “land locked out”
Focus on PVC close
Back Squat | tell, show, do, check
Feet shoulder width apart
Bar on traps with full grip on bar
Arms pressing into bar
Stomach squeezed
Focus on gripping the ground with the foot throughout
“Squat and hold”
Focus on gripping the ground with the foot throughout
“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
Practice Round
Athletes should get at least 5 reps
Break
Workout adjustments if needed
Look For
Elbows beat the feet. Athletes should be landing with locked out and stacked elbows.
Timing. Efficiency is key. Athletes should wait to press the barbell off the shoulders until their hips and legs fully extend.
For Time:
75 Alternating DB hang snatch
Every 2 Minutes [Starting at 0:00]:
15 DB thrusters
Time Cap: 15 Minutes
“Waste No More Time Arguing What A Good Person Should Be. Be One.” - Marcus Aurelius
It isn’t what we say that defines us, but instead what we do.
In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.
The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.
Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.
3 Sets
8 Filly press each arm
8 Bent DB row each arm
