Savagery

March 18th

SAVAGERY

Download the week

Workout

Strict Press

In a 10:00 Window

Max Strict Press @ 80%

Max set to technical failure.

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"Savagery" [BENCHMARK]

AMRAP 10:

3 Power Cleans

3 Front Squats

3 Push Jerks

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Barbell: (135/95)

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KG | (61/43)

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Open-Games

Same as class workout

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For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, our max sets are to be done to "Technical Failure" - This means the set is stopped once technical proficiency is lost, not once the lifter can no longer lift the weight. Today's barbell conditioning piece can go sideways quickly if we aren't paying attention to our breathing while we work in the early rounds. Can you find a conservative enough pace in the beginning rounds to allow you to consistently maintain or pick up the pace through the end of the clock?

Scoring

Total rounds + reps

Movements

Power cleans | Light to moderate. Singles.
Front squats | Unbroken.
Push jerks | Unbroken.

The One | Teaching Focus

Straight bar
With the number of barbell movements today, athletes will increase performance and safety by emphasizing a straight bar path. In the shoulder to overhead, cue athletes to get their chin back & out of the way so that they’re able to press the bar in a straight line from the shoulders to overhead. In both the front squat and the clean we want to guide athletes to keep the bar moving over the middle of the foot.

Modifications

Power Cleans
Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells

Front Squats
Reduce Loading
Reduce Reps
Sub Dumbbells
6 Air Squats

Push Jerks
Reduce Reps/Loading
Sub Dumbbells/Kettlebells
Push-Ups
HSPU

Logistics

Lesson Plan
_{(0-3 minutes)}

Whiteboard Brief

Provide workout overview
Review stimulus notes
Provide mods & subs overview
Ask for injuries & limitations

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

General Flow

:30 each
Jumping jacks
Torso twist
Air squats
Inchworm to push up to down dog
Scorpion stretch

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CT Barbell Flow :15-:20 each

Goodmornings
Back squats
Elbow rotations
Press & reach
Stiff leg deadlifts
Front Squats

Specific Warm-Up
_{(9-19 minutes)}

Strict Press | tell, show, do, check

Establish stance & grip

Feet hip width apart
Hands just outside shoulders with full grip
Bar in contact with shoulders
Elbows slightly in front in bar

5 Cued segmented strict press

Pause at eyes
Focus on tucked chin

5 Cued resetting strict press

Focus on shoulders staying in place

5 “touch and go” strict press

Focus on ears in front of biceps at the top

Complex Prep

6 Cued reps each
Push Press

Focus on upright torso in dip

Push Jerk

Focus on full extension before driving under the bar

Front Squat

Focus on high elbows

Power Clean

Focus on keeping the bar close
Focus on sound receiving position

Strength
_{(19-31 minutes)}

10:00 window
Builds based on coach or athlete discretion

Transition to part 2 ‍

Primer
_{(31-37 minutes)}

Practice Round

6 Wall balls
6 Alternating DB Snatch

Break

Workout adjustments if needed

Workout
_{(37-47 minutes)}

Look For

Power Clean

Receiving Position.
Ensure athletes are catching the bar with the hips back, knees out, elbows high, and bar in contact with shoulders.

Push Jerk

Stacked joints.
The ears, shoulders, hips, and ankles should be in vertical alignment when the bar is overhead.

Front Squat

Chest up.
Athletes should keep their chest lifted throughout the squat, preventing the upper body from collapsing forward. Elbows high. Ensure that the elbows remain high, pointing forward, to maintain the front rack position.

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Post Workout Clean Up & Chat (47-60 Minutes)

Additional Elements

Home Workout

AMRAP 13:
3 DB Power Cleans
3 DB Front Squats
3 DB Push Jerks
3 Burpees

Mindset

"Pain versus Discomfort"

There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.
Pain is when we are walking through the garage and stepping on a nail.
Pain is when we lose a limb.
Real pain is when we lose a loved one.

What we feel inside conditioning sets is not pain... It's discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let's use this as a perspective change as we enter today's training.
Today, we’ll get uncomfortable.

After Party

3 Sets
10 Ring Dips
10 Chin Ups

Have questions?

Reach out!

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