Public Whiteboard

Components

Turkish Get Up

It's Not Ober

Power Snatch

Settings

Workout

Friday

“Build before you have to.” - James Clear We are creatures that respond very, very well to pressure situations. If we are studying for a test, cramming the day before tends to nearly be “magical”. Under such external pressures, we create this urgency that drives results. But - what if we don’t need that external pressure? What if we can create it for ourselves, internally, for everyday use? What a weapon that would be. Build the skillset before you need to use it. Build the knowledge before you need to know it. Be ahead of the game. So that when it comes, we’re playing it, and not vice versa. Create the urgency today through a commitment to ourselves. Always an eager student.

Strength

Turkish Get Up (4×3)

Turkish Get Up

4 Sets:
3 reps (per arm)

Metcon

It's Not Ober (AMRAP - Rounds and Reps)

"It's Not Over"
AMRAP 9:
15 Toes to Bar
10 Deadlifts
5 Power Snatches

Barbell Weight: MRx:75/55, Rx:95/65, Rx+:115/85

Modifications
TOES TO BAR
- V-Ups
- 2x AbMat Sit-Ups
- Knee Raises

DEADLIFT
- Sub Dumbbells or Kettlebells

POWER SNATCH
- Sub Dumbbell
- Kettlebell Swing

Movement Prep
5 Toes to Bar
4 Deadlifts
3 Power Snatches

Stimulus
- Conditioning Category: Threshold

- The weight on the bar should be you can complete the snatches in quick singles. The deadlifts should feel light.

- The toes to bar should be completed in no more than 4 sets. This movement should be completed in under 1:30

- The deadlifts should take less than 30s.

- The snatches should take less than 1:00.

- Atheltes should aim to complete 3 or more rounds.

- Score: Rounds + Reps

Strategy
- If toes to bar tend to break down, let's break early on.

- The deadlifts are light but they can easily fatigue the shoulders and the grip for your snatches and toes to bar. 1 quick break wouldn't be a bad idea here if it means quicker snatches and bigger sets of toes to bar.

- Find a steady rhythm on the snatches. We want to keep the time between each rep roughly the same.

Strength

Power Snatch

Heavy Single Power Snatch
6:00 To Build To A Heavy Single Power Snatch

Stimulus
- Immediately following "It's Not Over," you'll have 6 minutes to build to a heavy single power snatch.

- Remember that we only want to fail a power snatch because we squatted it, not because we jumped our feet too wide.

- Take about a minute to recover from the workout before attempting your first lift.

- Have a plan of a safe weight, a goal weight, and a reach weight to hit within this window.

- Score: Load

Whiteboard:

Friday, September 10, 2021

Male Clients