Monday, February 12, 2024

SHADOWBOX

Download the full programming PDF below

TEXT ONLY PROGRAMMING

WORKOUT

SHADOWBOX

Overhead Squat 

On the 3:00 x 3 Sets: 

1 Overhead Squat

Start First Working Set at 85% & Build

"Shadowbox" 

AMRAP 10: 

1 Power Snatch 

1 Overhead Squat 

10 Box Jumps (24"/20") 

2 Power Snatches

2 Overhead Squats

10 Box Jumps (24"/20") 

...

Add 1 Barbell Rep Each Round 

Barbell: (115/85)

KG | (52/36)

OPEN-GAMES 

AMRAP 10: 

1 Power Snatch 

1 Overhead Squat 

10 Box Jump Overs (24"/20") 

2 Power Snatches

2 Overhead Squats

10 Box Jump Overs (24"/20") 

...

Add 1 Barbell Rep Each Round 

OPEN/QUARTERS Barbell: (115/85)

SEMIS/GAMES Barbell: (155/105)

FOR THE COACH

Stimulus 
  • Workout brief: https://youtu.be/METhriLkPbo
  • Resource Links:  CompTrain Gym Resource Drive
  • Today we move into our final week of the overhead squat cycle. If athletes look good and feel good today, they can attempt an overhead squat PR. Otherwise, we’re looking for athletes to challenge themselves with 3 heavy singles. In part 2 we want athletes to pick a weight that they could cycle for 10+ reps when fresh, but will likely choose to do fast singles within today's workout. 
  • Score | Rounds + reps  
  • Power Snatch | Light to moderate. 
  • OHS | Light. Unbroken.
  • Box Jump Overs | :30 or less 

The One | Teaching Focus 
  • Always Pressing 
  • In today’s workout we’ll continue to teach our athletes how to maintain an active shoulder position in the overhead squat while constantly pressing up into the bar throughout the rep. 

Modifications

Power Snatch 

  • Reduce Loading
  • Hang Power Snatches
  • Dumbbell Power Snatches
  • Kettlebell Swings 

Overhead Squat 

  • Reduce Loading
  • Sub Single Dumbbell
  • Front Squats
  • 2x Air Squats

Box Jump Over 

  • Reduce Reps
  • Reduce Box Height
  • Box Step-Ups
  • 1.5 x Squat Jumps
  • Reverse Lunges  

Logistics
  • In part 1 we have an awesome opportunity to celebrate athlete’s wins. Pair your athletes up and call their lifts on alternating minutes so that you can move around the room and engage all your athletes throughout the sets. Bring special attention to PRs and celebrate them publicly. If you notice things like improved mechanics and high effort, those are worth bringing attention to in the class as well. Keep your floor clear around lifting stations to ensure athlete safety. 
  • Due to the nature of the AMRAP in part 2, it may be difficult to stagger starts or run multiple heats. You can attempt a 3:00 stagger time as that would allow the first group to get far enough into their rounds that they’re spending more time on the barbell. Otherwise, If you’re short on boxes and need to manage a large class you can teach athletes how to perform follow-the-leader style box jump overs. 

LESSON PLAN

Whiteboard Brief (3 Minutes)(0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)

General Flow 

  • Get out barbells & PVC
  • :10-:15 Each
  • Arm circles forward
  • Arm circles backward 
  • Up & overs / arm swings 
  • Front to Back / arm wraps 
  • Trunk twists flat feet 
  • Trunk twists rotate foot
  • Quad walk / quad pulls 
  • Knuckle drags 
  • Reverse lunge w/ reach 
  • Alternating spiderman
  • Guided Child’s pose 
  • Kneeling wrist/forearm stretch
  • Bootstraps 
  • Squat hold w/ reach 
  • PVC Pass through

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

Overhead Squat | tell, show, do, check 

  • Establish stance, grip, & set-up
  1. Wide grip 
  2. Shoulder-width stance 
  3. Bar over middle of body 
  4. Pressing up into bar 
  5. Arm pits forward and elbows to the ground
  6. Squeeze the stomach 
  • 8 cued PVC OHS (squat and hold, reset) reps ¼ squat 
  1. Focus on pressing up into the PVC 
  • 4 cued PVC OHS  (squat and hold, reset) reps full OHS 
  1. Focus on PVC staying over middle of foot 
  • 4 cued (squat and hold, reset) reps full OHS 
  1. Focus on pressing up into the PVC 
  • 3 cued barbell OHS (squat, and hold, reset) 
  • Move to rack. 
  1. Teach proper unrack, back to overhead, and re-rack.  
  • 3 cued (squat and hold, reset) empty bar OHS 
  1. Focus on pressing up and staying over middle of foot

Strength (17 Minutes) (19-36)
  • 8:00 to build to workout weight
  • Every 3:00 x 3 sets 
  • Transition to part 2 

Primer (6 Minutes) (36-42)
  • Practice Round 
  1. 1 Power Snatch 
  2. 1 OHS 
  3. 4 Box jump overs 
  4. 2 Power Snatch 
  5. 2 OHS 
  6. 4 Box jumps overs 
  • Break
  • Workout adjustments if needed

Workout (10 Minutes) (42-52)

Look For 

  • Power Snatch | Finishing the jump before pulling with the arms. Cue athletes to “stand all the way up before pulling”. Cue athletes to “jump hard and then pull and punch hard.”
  • Overhead Squat | Active shoulders. Be relentless with cueing and correcting athletes in maintaining an active shoulder through the overhead squats. Cue athletes to “press up into the bar.” Cue athletes to “lock out your elbows.” Cue athletes with “arm pits forward” 

Post Workout Clean Up & Chat (52-60)

ADDITIONAL ELEMENTS

Home Workout  [DBs & jump rope]

AMRAP 10:

2 Alternating DB Snatch

1 Single DB OHS each arm

5 Burpees

4 Power Snatches

2 Single DB OHS each arm

5 Burpees

6 Alternating DB Snatch

3 Single DB OHS each arm

5 Burpees

...Add 2 Snatches & 1 DB OHS each round

Mindset

“Don’t set your heart on so many things.” - Epictetus

At first glance, this almost sounds demoralizing. Yet at the core of this statement is a cause that is so pure: to put “first things first”.

A modern mantra of our lives is that “we can have it all”. Work, family, purpose, success, leisure time. We want all of it… at the same time… and right now.

The pitfall is not the act of having multiple desires, but the lack of prioritization of them. In a world where it’s about the constant pursuit of more, we can lose ourselves in the fog. And where everything is important… Nothing is important.

Take a moment today to contemplate our priorities. Are we focused on the right things?

After Party

Row Conditioning

8 Rounds :20 Hard row / :10 rest