Coach Tyler will be running the competition class today, I expect ya’ll to give him the respect and attention he deserves. Also make sure you are signing up for the classes you are coming to. 

Elite Competition Class

Power Snatch Technique

3-Position Pausing Power Snatch

Set #1: 45% of 1RM Snatch
Set #2: 50% of 1RM Snatch
Sets #3-5: 55% of 1RM Snatch

STIMULUS

• Working through 5 Sets of a 3-Position Pausing Power Snatch to start the day
• These 3-second pauses take places when catching the barbell overhead on each rep
• The 3-Positions are:

1. High Hang (Pockets)
2. Hang (1 Inch Above Knee)
3. Floor

• All 3 reps are meant to be completed without dropping the bar
• The percentages are are based off your 1RM Power Snatch:
• Set 1: 45%
• Set 2: 50%
• Sets 3-5: 55%
• Rest as needed between sets
• After your 5th set, build to your opening weight for the following piece (60% of 1RM Power Snatch)

Olympic Cycling

For Time:
10 Ring Muscle-ups
10 Power Snatches @ 60%
8 Ring Muscle-ups
8 Power Snatches @ 65%
6 Ring Muscle-ups
6 Power Snatches @ 70%
4 Ring Muscle-ups
4 Power Snatches @ 75%
2 Ring Muscle-ups
2 Power Snatches @ 80%

STIMULUS

• Cycling ring muscle-ups and increasingly heavier power snatches in this descending rep scheme workout
• The barbell loading is based on percentages of your 1RM Power Snatch
• Use one barbell and change out the weights as you go
• If you have 12-15 ring muscle-up unbroken, aim to complete the workout as written
• If you have less than 12 ring muscle-ups unbroken, let’s reduce the gymnastics volume

STRATEGY

Power Snatches

• Singles on the barbell is likely the best strategy from the beginning, even at the lighter weights
• More important than the lighter first 18 reps is the heavier last 12
• Set yourself up for a strong second half with a controlled first half
• Find a rhythm between single repetitions at the heavier weights that allows you to ideally hit every lift without missing reps

Muscle-ups & Changing Weights

• With singles on the barbell being the likely option, today is a great day to push for larger sets on the rings
• Try to knock out larger chunks on the 2 bigger sets (10 & 8) if possible and maintain on the last 3 sets (6-4-2)
• It may also be helpful to change out the weights immediately following your last power snatch
• This allows you to bring the heart rate down a little bit and shake out the arms before the next set of muscle-ups

SUBSTITUTIONS

Ring Muscle-ups

• Reduce Volume (Example: 5-4-3-2-1 or 4-4-4-4-4)
• Strict Banded Ring Muscle-up Drill Video

“Mile High”

For Time:
800 Meter Run
50 Power Snatches (95/65)
800 Meter Run
10 Rope Climbs (5 Legless + 5 Regular)
800 Meter Run
50 Burpee Box Jump Overs (24/20)

STIMULUS

GENERAL

• Going on the longer side with this big chipper workout
• Expect the workout to take between 25-30 minutes to complete

POWER SNATCHES

• The barbell is intended to be very light today
• This should be a load that could be cycled for 25+ reps unbroken when fresh

BURPEE BOX JUMP OVERS

• There is no need to stand to full hip extension on these reps, but we are looking for a two foot take off when jumping onto the box

ROPE CLIMBS

• Choose a rep scheme or variations that allows the 10 reps to be completed in under 10 minutes

STRATEGY

OPENING RUN

• The opening 800 meter run is basically the buy-in for the rest of the workout
• Run at a pace that allows you to come in and smash the 50 light power snatch reps

POWER SNATCHES & OTHER RUNS

• Let’s aim to be fairly aggressive on the barbell
• Even if being aggressive results in getting pretty fatigued, the run that follows gives us an opportunity to just keep moving forward
• We can use the first 100-200 meters of the 800 meter runs to get our breathing back to a good rhythm before settling into a more moderate pace
• Here are a some options on how to attack the power snatches:
• 25-15-10
• 20-10-10-10
• 10-10-10-10-10
• 10-10-8-8-7-7
• 8-7-7-7-7-7-7

ROPE CLIMBS

• The legless rope climbs provide a nice challenge in the middle of the workout
• What we absolutely want to avoid is a failed rep
• It takes a great deal of time to recover before being able to hit another successful rep
• Take as much rest as needed between the legless reps to ensure 5 good climbs
• On the last 5 reps, where the legs can help, try to use them as much as you can – as the arms will likely be pretty fatigued

BURPEE BOX JUMP OVERS

• With 50 reps to finish it out, we want to find an strong pace
• However, this strong pace will likely not be sustainable for all 50 reps
• Having two gears can be helpful here:
  * Reps 0-35: Steady Pace
  * Reps 36-50: Faster Pace

SUBSTITUTIONS

RUN

• If unable to run, complete one of the following:
• 1600 Meter Bike Erg
• 1000 Meter Row
• 60/40 Calorie Assault or Echo Bike
• 80/60 Calorie Schwinn Bike

LEGLESS ROPE CLIMBS & ROPE CLIMBS

• Reduce Reps
• 20 Strict Pull-ups + 30 Kipping Pull-ups

Midline

3 Sets:
30 GHD Sit-ups
10 Strict Toes to Bar
Rest as Needed Between Sets.