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Block Power Snatches

Fun & Games

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Workout

08/31/2022

“Culture eats strategy for breakfast.” - Peter Drucker In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything. The same mindset is true for us as athletes. We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart. Our character is our backbone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.

Block Power Snatches (Weight)

Block Power Snatch

https://ctstorageprod.blob.core.windows.net/videos-coaching/block-power-snatch.mp4

5 Sets of 3 @ 65-70% of 1RM Power Snatch

*Bar At Knee Level

- The block power snatch is a power snatch where the bar begins resting on blocks instead of the floor.

- Using blocks forces athletes to accelerate the bar more rapidly since the distance of the pull is shortened and because the bar begins at a dead stop.
*You can also start from hang or high hang position!

- Rest as needed between sets.

- Score: Enter heaviest lift.

Prep
1-2 Block Power Snatches @ Light Weight
1-2 Block Power Snatches @ Moderate Weight

Fun & Games (5 Rounds for reps)

"Fun & Games"

https://ctstorageprod.blob.core.windows.net/videos-coaching/snatch-extension.mp4

[0:00 - 2:00]
1/.800 KM Bike Erg
Max Snatches

Rest 1 Minute

[3:00 - 6:00]
1.5/1.2 KM Bike Erg
Max Snatches

Rest 2 Minutes

[8:00 - 12:00]
2/1.5 KM Bike Erg
Max Snatches

Rest 2 Minutes

[14:00 - 17:00]
1.5/1.2 KM Bike Erg
Max Snatches

Rest 1 Minute

[18:00 - 20:00]
1/.8 KM Bike Erg
Max Snatches

Barbell: MRx: 95/55, 115/75, Rx+: 135/95

- Conditioning Category: Grindy Threshold

- Bike: Athletes will NEED to bike fast today in order to have time for snatches.

- Bike Scaling: If worried about not finishing the bike in any given window, time cap the bike with 15 seconds left in the window and try to get a few snatches or bring down the meters. Both versions will be considered scaled.

- Snatches: Can be power or squat. Loading should not exceed 70% of your heaviest snatch. Athletes should expect to only get a small handful of snatches during each window.

- Note: This is a spin off of the "Shuttle to Overhead" Games workout this year.

- Score: Enter 5 sets of reps. The bike will not count toward your score. If you do not get any snatches, your score will be zero for that round.

- In order to get the bike meters completed and have enough time for some snatches, athletes will need to bike more aggressively than usual.

- Set the damper to something slightly higher than usual and aim to bike at 80+ RPM.

- Singles on the snatches will likely be the quickest way to get your hands on the bar and start chipping away at reps.

- During your rest periods, try to stay standing and shake out the legs instead of sitting and letting the legs get heavy.

Prep
200m Easy Bike
3 Snatches @ Light Weight

200m Moderate Bike
3 Snatches @ Mod Weight

200m Bike @ Workout Pace
3 Snatches @ Workout Weight

Modifications
1,000/800 METER BIKE
- Reduce Bike Meters
- 500m/400m Row
- 400m/300m Ski
- 400m Run
- 300m Air Run

1,500/1,200 METER BIKE
- Reduce Bike Meters
- 750m/600m Row
- 600m/450m Ski
- 600m Run
- 450m Air Run

2,000/1,500 METER BIKE
- Reduce Bike Meters
- 1000m/750m Row
- 750m/600m Ski
- 800m Run
- 600m Air Run

SNATCHES
- Reduce Loading
- Double Dumbbell Snatches
- Single Dumbbell Alternating Snatches

Whiteboard:

Wednesday, August 31, 2022

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