THE DARK SIDE
Overhead Squat
On the 2:00 x 5 Sets:
1 Overhead Squats
* Same Weight Across
"The Dark Side"
AMRAP 10:
Buy-In: 1,000/900 Meter Row
Directly Into...
10-20-30....
Dumbbell Snatches (50/35)
Overhead Squats (75/55)
For the Coach
- Workout brief: https://youtu.be/iuRpQzjpJbc
- Resource Links: Strength Cycles in Class
- Heavy focus on the shoulders in today’s two part workout. Between the heavy OHS and cycling the barbell and DB in part two, we’ll do plenty of stabilizing overhead. Part 1 is our final week of the OHS. We should be building on last week’s doubles but still shouldn’t be at a load we’re going to fail. Part 2 comes with a controlled effort buy-in on the rower that leaves us with about 6 minutes on the DB and barbell. The target is to get through the round of 30 reps.
- Row. Moderate effort. 4:00 or less.
- DB Snatch. Moderate. Unbroken.
- OHS. Light. 10+ unbroken.
- OHS. As we continue through the OHS cycle we’re looking for athletes to continue dialing in great positioning. When coaching the OHS, don’t get caught up looking at everything at once.
- The primary focus should be on the overhead position itself. Active shoulders that are constantly pressing up unto the bar and bar path that remains in the frontal plane (over the middle of the foot) is where our eyes should be today.
- On the rower, the chain should move in a straight line from inside the fan to the back of the receiving position.
- In the DB snatch, the DB should move from in between the feet straight up the body and finish directly over the center of mass.
- In the OHS, the bar should begin stacked over the middle of the foot and remain in that position throughout the squat.
- Reduce distance
- Sub machine
- Reduce load
- Reduce volume
- Hang variation
- Reduce load
- Squat to box
- Front squat
- Goblet squat
- In part 1, we want excellent mechanics before we want athletes adding load to their bar. If athletes both look and feel good they can challenge themselves on loading today. If athletes are struggling with the OHS and want to move some weight today they could opt for a front squat instead.
- In part 2, if you’re short on rowers you can stagger start times by beginning group 2 as group 1 finishes the row.
Lesson Plan
- Whiteboard Brief (3 Minutes) (0-3)
- Refer to coaches stimulus notes
- General Warm Up (6 Minutes) (3-9)
- Get out PVCs
- :30 Row
- :30 PVC Pass throughs
- :30 Row
- :15/:15 PVC Around the world
- :30 PVC BTN “sots” press
- :30 Row
- :30 Air squats
- :30 PVC Zombie squats
- :30 PVC OHS
- DB Snatch | tell, show, do, check
- 8 Alternating DB deadlift
- Focus on chest up and driving through the legs
- 4 DB push press each side
- Focus on OH position of DB.
- 4 Alternating DB Hang snatch
- Focus on DB path and timing.
- Focus on DB path and timing.
- OHS | tell, show, do, check
- Focus on setting active OH position.
- Focus on straight bar path
- Check squat position in bucket
- Focus on straight bar path
- Check squat position in bucket
- 10:00 to build to workout weight
- Every 2:00 x 5 sets
- Transition to part 2
- :30 row
- 4 alternating DB snatch
- 5 OHS
- 8 alternating DB snatch
- 10 OHS
- Break
- Workout adjustments if needed
- On the rower, the chain should move in a straight line from inside the fan to the back of the receiving position.
- In the DB snatch, the DB should move from in between the feet straight up the body and finish directly over the center of mass.
- In the OHS, the bar should begin stacked over the middle of the foot and remain in that position throughout the squat.
- Post Workout Clean Up & Chat (55-60)
Additional Elements
- Home Workout [DBs & jump rope]
AMRAP 10
Buy-In: 250 Double unders
…into 10-20-30…
Alternating DB Snatch
Double DB Front Squat
*add 10 reps each round
"Discipline is choosing between what you want now, and what you want most." -- Abraham Lincoln
The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.
What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.
This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.
What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.
2 Sets
25 Band assisted pull ups
25 Ring dips
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