"Might as Well Jump"
On the 3:00 x 5 Sets:
3 Push Jerks
AMRAP 14:
7 Thrusters
7 Box Jumps
7 Power Snatches
7 Box Jumps
Barbell: (95/65)
Box: (24"/20")
KILOS: 43/29
AMRAP 14:
7 Thrusters
7 Box Jumps
7 Power Snatches
7 Box Jumps
Barbell: (75/55)
Box: (24"/20")
KILOS: 34/25
“You can easily judge the character of a person by how they treat those who can do nothing for them.” - Johann Wolfgang von Goethe
Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.
A large part of the above is the final piece - the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the only thing.
The quote above gives us something to think about. Some time today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.
How we act inside that moment is the reality of our character.
Coaches Notes
3 Rounds:
30 Second Box Step-Ups
30 Second Box Pigeon Each Side
30 Second Box Prayer Pose
30 Second Box Jump with Step Down
The prescription is the stimulus, not necessarily what is written on the board.
Migh as Well Jump Coaches Video
How to Run the Whiteboard Brief
PUSH JERK
5 Strict Press
On the 3:00 x 5 Sets:
3 Push Jerks
THRUSTERS
5 Air Squats
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
BOX JUMPS
15 Second Bunny Hops
15 Second Box Step Ups
15 Second Box Jumps With Step Down
How to Run the Teaching Portion
7 Thrustesr
7 Box Jumps
7 Power Snatch
7 Box Jumps
Gives athletes a chance to explore how long a roudn will take.
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.
THRUSTERS
BOX JUMPS
POWER SNATCHES
AMRAP 14:
7 Dumbbell Thrusters
7 Broad Jumps
7 Dumbbell Power Snatches
7 Braod Jumps
3 Giant Sets:
20 Kneeling Arnold Press with Band Row (10 Each Side)
15 Weighted Hollow Rocks
10 Strict Pull-ups
Rest 2 Minutes Between Sets
