THE POWERS THAT BE

Sat

Jun 22

THE POWERS THAT BE

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Workout

"The Powers That Be"

3 Rounds For Time:

600 Meter Run

60 Power Snatches (95/65)

600 Meter Run

60 Burpee Box Jumps (24"/20")

* Teams of 3

* One Partner Works at a Time

* Switch After 200 Meter Runs

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Time Cap: 35 Minutes

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SEE NOTE FOR INDY VERSION

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KG | (43/29)

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Open-Games

3 Rounds For Time:

400 Meter Run

20 Power Snatches, @weight(95/65)

400 Meter Run

20 Burpee Box Jump Overs (24"/20")

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Time Cap: 30 Minutes

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For the Coach

Resource Drive

Workout Overview

Stimulus

Today we have a nice steady conditioning piece with a team. When we have a team of three workout, that means we can push the pace a little bit knowing we will get to rest. Each partner will run a 200m then switch, athletes can push the pace on the run knowing they get to rest after their turn. The same flow will follow in the snatches and the burpee box jumps. Encourage athletes to keep sets small, to be able to really hold a threshold pace the whole time today.

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Scoring

Time to complete work. Add 1s per rep if you are time capped.

Movements

Run | 3:30 or less across all of your rounds.

Power snatch | 7+ unbroken at a time

Burpee Box jump | no longer than 6:00

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The One | Teaching Focus

Barbell cycling

Focus on efficient cycling is a simple, actionable way for athletes to improve their performance on this workout.
Barbell should move in a straight path, throughout the reps. Encourage athletes to pull the bar into the body.

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Modifications

400M RUN

Reduce Distance
3:30 Time Cap
750/675m Row
750/675m Ski
1500/13500m Bike
450m Air Run

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POWER SNATCHES

Reduce Loading
Hang Power Snatches
Dumbbell Power Snatches
Kettlebell Swings

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BURPEE BOX JUMPS

Reduce Box Height
Burpee Box Step-Ups
Burpees Only
Box Jumps Only
Burpee Box Jump Overs

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Logistics

3 Rounds For Time:
400 Meter Run
20 Power Snatches (95/65)
400 Meter Run
20 Burpee Box Jumps (24"/20")
Time Cap: 30 Minutes

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)

General Flow 0:20 each

Grab PVC pipe
100m run
PVC passthrough
Spiderman
Scorpions
Downward dog
PVC around the world
Inchworm
Quick ups
Box step ups
PVC behind the neck snatch press
PVC overhead squat
Burpees
Box jumps
100m run

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

(9-19 Minutes)

Snatch | tell, show, do, check

Establish stance and grip

Hip width stance
Wide grip / wide enough to perform PVC pass through with no elbow bend
Full grip on bar
Bar in contact with shins
Shoulders slightly over the bar

5 Snatch dip + drive

Focus on speed through the middle

5 Snatch high pull

Focus on bar close

5 Snatch land

Focus on footwork and strong OH position

3 Cued Snatch

Focus on driving through the legs to initiate the lift
“Jump” - Full extension of hips and knees before pulling

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Strength
_{(21-33 minutes)}

Primer
_{(33-39 minutes)}

(19-25 Minutes)

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Practice Round

100m Run
5 Power Snatches
100m Run
5 Burpee Box Jumps

Break

Workout adjustments if needed

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Workout
_{(39-55 minutes)}

(25-60 Minutes)

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Look For

Run | Time, make sure each partner is able to run their 200m in around 1:00. Scale distance if needed.
Power Snatch | Look for the barbell to move in a straight path. Athletes should be pulling the bar into the body to keep it close.
Burpee box jumps | Look for footwork. Athletes should be coming up from the burpee flat footed, and landing soft on the box.

Post Workout Clean Up & Cha

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_{Accessory Work}

Aerobic Capacity

10 Sets:

1:20 Bike Erg

0:40 Rest

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Additional Elements

Have questions?

Reach out!

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