"Snake Oil"
For Time:
45/36 Calorie Echo Bike
Directly Into....
21-15-9:
Power Snatch (95/65)
Chest to Bar Pull-ups
Echo Bike Calories*
* Women: 15-12-9 Calories
KILOS: 43/29
For Time:
45/36 Calorie Echo Bike
Directly Into....
21-15-9:
Power Snatch (95/65)
Strict Pull-ups
Echo Bike Calories*
* Women: 15-12-9 Calories
KILOS: 43/29
For Time:
45/36 Calorie Echo Bike
Directly Into....
21-15-9:
Power Snatch (75/55)
Pull-ups
Echo Bike Calories*
* Women: 15-12-9 Calories
KILOS: 34/25
“Champions aren’t addicted to tomorrow because they are too busy focusing on today.” - Nick Saban
To a certain extent, everyone understands the logic behind staying present.
They understand the benefits of focusing on the here and now, void of concern, worry, and speculation of what’s “next”.
Yet when the heat is on, it’s also quite clear to all of us that this is an easier said than done task, where many struggle… and fall.
The root of this problem is something we can all relate to - fear.
The False Reality Appearing Real.
The incorrect belief that we need to act or perform a certain way today, or we won’t reach our goals tomorrow. This is where, in those moments where the mind wanders, we want to center ourselves on something specific:
The goal is not to be perfect tomorrow.
The goal is to be better… today.
Coaches Notes
3 Rounds:
1 Minute Echo Bike
20 Second Banded Pull-Aparts
20 Second Banded Pass-Throughs
20 Second Banded Around the World
20 Second Banded Good Mornings
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
SNATCH
Snatch Specific Barbell Warmup
15 Seconds Upright Rows
15 Seconds Hang Muscle Snatch
15 Seconds Behind the Neck Press
15 Seconds Overhead Squat
15 Seconds Snatch Balance
4 High Hang Snatch
REST, Cue punchout to receive the bar with locked out elbows.
4 Above Knee Hnag Snatch
REST, Cue hips back to receive the bar as if they are sitting on a tall stool.
4 Mid Shin Snatch
CHEST TO BAR PULL-UPS
10 Scap Retractions
How to Run the Teaching Portion
4 Cal Echo Bike
5 Power Snatch
5 Chest to Bar Pull-Ups
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.
Bathroom, 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.
POWER SNATCH
45/36 CALORIE ECHO BIKE
CHEST TO BAR PULL-UPS
For Time:
45/36 Calorie Echo Bike
Directly Into….
21-15-9:
Power Snatch (95/65)
Chest to Bar Pull-ups
Echo Bike Calories*
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets
3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold
Rest 1:30 Between Sets
