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Metcon

"From the Top"

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MONDAY 12.28.20

Full Deload Week. Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren't able to make them. When a class if full and you don't cancel, it could prevent someone who wants that time spot from coming in. Thank you.

1: Metcon (Weight)

Box Squat
7 Sets of 2

Set box to just below parallel.
Deadstop on box for 1s.

Stimulus
All percentages based on 1RM Back Squat:
Sets 1+2 - 60% of 1RM Back Squat
Sets 3+4 - 65% of 1RM Back Squat
Sets 5+6+7 - 70% of 1RM Back Squat

- Lighter loads does not necessarily mean less progress.
- Different approach today on our de-load week. The focus is speed.
- At loads where we can stand with *maximial acceleration*, the aim here to build explosiveness coming out of our squat.
- Take a "low bar" rack position (bar closer to mid-shoulder than neckline), and sit back to box. Find a near-vertical shin position as we sit to the box, which places the focus on the posterior.
- With a 1s pause, aggressively stand to extension by *squeezing* ourselves off the box (not rock).

2: Metcon (Weight)

Olympic Technique
5 Complexes:
1 Pausing Power Snatch
1 Pausing Overhead Squat
1 Pausing Squat Snatch

All pauses are for 1 second in each respective "catch" or "bottom" position:
Power Snatch - Pause at the quarter squat power catch.
Overhead Squat - Pause at the bottom of our squat.
Squat Snatch - Pause at the bottom of our catch.

Stimulus
All percentages based on 1RM Snatch:
Set 1 - 50% of 1RM Snatch
Set 2 - 55% of 1RM Snatch
Sets 3+4+5 - 60% of 1RM Snatch

- Placing the focus to our receiving position today.
- By forcing a pause, we have the chance to confirm the most challenging portion of the lift: the catch.
- We are essence "getting comfortable with an uncomfortable spot".
- When we find excellence in this "slow" (hence a pause), we then build the foundation to do it "fast" (think heavy 1RM lifts).

MC: "From the Top" (Time)

"From the Top"
1 Round:
30 Power Snatches
30 Overhead Squats
30 Squat Snatches

On the Minute - 5 TTB

Barbell - 115 / 85 lb

Stimulus
- Conditioning Category: Grind
- Moderate barbell is the aim. Choose a load that we could squat snatch for 10+ reps unbroken when fresh.
- Awareness is key here... both in pacing our stamina, but in using the clock.
- Proper management of the 60s windows can set us up for success, where improper management can lead to lost seconds here and there... which can amount to a punishing addition to the final time.

Whiteboard:

Monday, December 28, 2020

Male Clients