PLAYBACK

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TEXT ONLY PROGRAMMING

WORKOUT

PLAYBACK

AMRAP 5: 

3 Rounds:

14 Dumbbell Snatches @dumbbell(50/35) 

14 Pull-ups 

Time Remaining: Max Calorie Bike Erg 

Rest 5 Minutes 

AMRAP 5: 

2 Rounds:

14 Dumbbell Snatches @dumbbell(50/35) 

14 Pull-ups 

Time Remaining: Max Calorie Bike Erg 

Rest 5 Minutes 

AMRAP 5: 

1 Round: 

14 Dumbbell Snatches @dumbbell(50/35) 

14 Pull-ups 

Time Remaining: Max Calorie Bike Erg 

KG | (22.5/15)

OPEN-GAMES

AMRAP 5: 

3 Rounds:

14 Alternating Dumbbell Snatches, @dumbbell(70/50) 

7 Bar Muscle-ups

Time Remaining: Max Calorie Echo Bike

Rest 5 Minutes 

AMRAP 5: 

2 Rounds:

14 Alternating Dumbbell Snatches, @dumbbell(70/50) 

7 Bar Muscle-ups

Time Remaining: Max Calorie Echo Bike

Rest 5 Minutes 

AMRAP 5: 

1 Round: 

14 Alternating Dumbbell Snatches, @dumbbell(70/50) 

7 Bar Muscle-ups

Time Remaining: Max Calorie Echo Bike

OPEN/QUARTERS Athletes: Use 50/35 lb dumbbell

FOR THE COACH

Stimulus 
  • Workout brief: https://youtu.be/AQ2Hl-_z1cM
  • Resource Links: CompTrain Gym Resource Drive
  • In today’s workout we want to choose weight / variations that allow for 20 snatches + 10 pull-ups roughly on the minute. This means you should have about 2-3-4 minutes respectively on the bike each round. 
  • Snatch: light to moderate. Unbroken.
  • Pull ups: 2 Sets 
  • Bike: 2 / 3 /4 minutes.  

The One | Teaching Focus 
  • DB Snatch 
  • The DB snatch is an excellent way to teach core-to-extremity. We can dial in the timing of our pull as well as the position of the DB throughout the pull. 

Through Line 
  • Elbows 
  • In the DB snatch, send the elbow high and outside before turning over into your press. 
  • In the pull up, pull the elbows back and down at the top of your rep. 
  • On the bike, lean shoulders over the elbows to to maximize the use of your bodyweight 

Modifications

DB Snatch 

  • Reduce load 
  • Hang variation 

Pull ups 

  • Reduce volume 
  • Band assisted 
  • Jumping with controlled eccentric 
  • Ring row 

Logistics
  • With a 1:1 work and rest today you can manage a large class by having one group work while the other rests. Plan for 30 minutes in the case that you need to run 2 groups. Set up your room prior to class so that you can control the flow.

LESSON PLAN

Whiteboard Brief (3 Minutes) (0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)
  • Get out DBs
  • 2 Rounds 
  • :60 Bike 
  • :20 Plank to alternating toe tap
  • :20 Inchworm with push up 
  • :20 Scorpions 
  • :20 knuckle draggers 
  • :20 dead hang from rig 

Specific Warm Up (10 Minutes) (9-19)

Pull up 

  • 5 Scap pull ups 
  • 10 Kips 
  • 5 Kip Swings 
  • 5 Jumping pull ups with negatives 
  • Ring rows modification 
  • 3 Workout movement 

DB Snatch 

  • 6 Alternating DB deadlift 
  1. Focus on driving through the legs 
  • 6 Alternating DB deadlift & shrug 
  1. Focus on timing of stand then shrug 
  • 6 Alternating DB high pull 
  1. Focus on elbows high and outside. DB close to body
  • 4 Alternating muscle snatch 
  1. Focus on power out of the legs/hips and DB close to the body. 
  • 4 Alternating DB snatch 

Primer (6 Minutes) (19-25)
  • Practice Round 
  1. 20 Alternating DB Snatch 
  2. Or unbroken set
  3. 10 Pull ups 
  4. 1:00 bike 
  5. Athletes should modify to rep loads they intend to do in the workout. If Snatch and pull ups take longer than :60 they should modify. 
  • Break
  • Workout adjustments if needed

Workout (30 Minutes) (25-55)

Look For 

  • DB Snatch: Through line of elbows high and outside. DB close to body. Finish drive with legs and hips before pulling with arms. 
  • Pull ups. Through line of pull the elbows down and back at the top of the rep. 
  • Bike. Through line of body position of shoulders over elbows to maximize the use of bodyweight. 

  • Post Workout Clean Up & Chat (55-60)

ADDITIONAL ELEMENTS

Home Workout  [DBs & jump rope]

AMRAP 5: 

3 Rounds:

20 Dumbbell Snatches (50/35) 

10 Burpees 

Time Remaining: Max reps alternating goblet lunges 

Rest 5 Minutes 

AMRAP 5: 

2 Rounds:

20 Dumbbell Snatches (50/35) 

10 Burpees

Time Remaining: Max reps goblet squat 

Rest 5 Minutes 

AMRAP 5: 

1 Round: 

20 Dumbbell Snatches (50/35) 

10 Burpees

Time Remaining: Max reps alternating single arm DB devils press

Mindset 

Water the flowers, not the weeds.”

Imagine your vision being a water hose. 

And wherever your attention goes, you water. 

Whatever we water… grows.

There is truth behind this. Every day, we are going to spend our water (our thoughts) on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts will grow into reality.

But the opposite is also true.

Check in with ourselves today.

Are we watering the flowers, or the weeds?

After Party 

3 Sets 

12 Single leg DB RDL right 

12 Single leg DB RDL left 

12 Alternating DB front rack box step up