"Hotshots 19"
Workout Definition
6 Rounds For Time:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
400 Meter Run
KILOS: 61/43
Time Cap: 35 Minutes
Workout Definition
6 Rounds For Time:
30 Air Squats
19 Power Cleans (95/65)
7 Strict Pull-ups
400 Meter Run
KILOS: 43/29
Time Cap: 35 Minutes
Athletes Notes
“75% Emotional, 25% Physical”
It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).
But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them.
We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.
75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?
When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.
Coaches Notes
400m Run
20 Second Air Squats
10 Second Scap Pull-Ups
10 Second Kip Swings
10 Second Pull-Ups or Ring Rows
200m Run
then…
Barbell Warmup video
15 Seconds Good Mornings
15 Seconds Back Squats
15 Seconds Elbow Rotations
15 Seconds Press and Reach
15 Seconds Stiff Legged Deadlift
15 Seconds Front Squat
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
AIR SQUATS
5 Air Squat Negatives
5 Pausing Air Squats
5 Air Squats
Air Squat Teaching Video
STRICT PULL-UP
10 Second Scap Pull-Ups
10 Second Kip Swings
10 Second Strict Pull-Ups
POWER CLEAN
Clean Specific Barbell Warmup
15 Seconds Upright Rows
15 Seconds Hang Muscle Clean
15 Seconds Front Squat
15 Seconds Tall Clean
4 High Hang Clean
REST, Cue punchout to receive the bar at it's highest point with fast elbows through.
4 Above Knee Hang Clean
REST, Cue hips back to receive the bar as if they are sitting on a tall stool.
4 Mid Shin Clean
How to Run the Teaching Portion
10 Air Squats
3 Power Cleans
3 Strict Pull-Ups
200m Run
Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.
Barthroom, Water, Questions Video
It is the coach's responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should hear their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.
Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.
Or this could be a time for the coach to make 1-on-1 connections on a deeper level.
This may be some of the most important minutes of the entire class. Build your community here.
AIR SQUATS
POWER CLEAN
STRICT PULL-UPS
400 METER RUN
6 Rounds For Time:
30 Air Squats
19 Dumbbell Power Cleans
7 Bent Over Rows
400 Meter Run
3 Giant Sets:
10 Supinated Grip Ring Rows
20 Dumbbell Suitcase Elevated Split Squats (10 Each Leg)
:30 Second Banded Glute Bridge Hold
