Saturday, January 13, 2024

UPPERS & DOWNERS

Download the full programming PDF below

TEXT ONLY PROGRAMMING

WORKOUT

Power Snatch 

On the 3:00 x 3 Sets: 

2 Power Snatches

* Start First Working Set at 82% & Build To Heavy 

"Uppers & Downers" 

AMRAP 10: 

1-2-3...Power Snatches (135/95) 

15 Wallballs (20/14)

KG | 

Barbell (61/43)

Medball (9/6)

OPEN-GAMES

AMRAP 10: 

2-4-6...Power Snatches (135/95) 

15 Wallballs (20/14) to 10/9ft

FOR THE COACH

Stimulus 
  • Workout brief: 
  • Resource Links:  CompTrain Gym Resource Drive
  • We’re in our 3rd week of our snatch cycle and should be building on whatever loads we used for our sets of 3 last week. Remind athletes that they should continue to perform whatever variation they’ve been using in the previous weeks. If the athlete has been power snatching in previous weeks, they should continue to Power Snatch today. In part 2 we have a high power, total body workout. The snatches should be a moderate load and complete in small sets or as quick singles. The wall ball volume should be something we could easily complete unbroken when fresh and for the sake of the workout we should pick a load and volume that allows us to complete them in 2 sets or less. Climbing by singles our goal would be to get into the set of 6 snatches on the low end and 10 on the high end. 
  • Wall Balls | 2 sets or less 
  • Snatches | Moderate load. Quick singles. 

The One | Teaching Focus 
  • Keep it close! 
  • In the snatch we want to keep the bar close. Cue athletes to pull the bar into them throughout the pull. Cue athletes to pull the elbows high and outside as they pull the snatch overhead. 

Modifications

Power Snatches 

  • Reduce load 
  • Reduce volume 
  • Hang variation 
  • Sub DBs

Wall Balls 

  • Reduce load 
  • Reduce volume 
  • Medball / DB thruster 
  • Medball squat 
  • Goblet squat 
  • Squat to target 

Logistics
  • In part 1, keep eyes on your athletes. These athletes have had multiple weeks to work on the snatch in this specific cycle. Continue to build on teaching points that reinforce proper mechanics and technique. Manage the lift times so that you watch a limited number of athletes at one time. 
  • In part 2, It will be difficult for athletes to pair up due to the format of this workout. It would be better to have athletes complete this in a team format if you need to manage a large class. You can have athletes split reps and increase the timeframe slightly if needed. 

LESSON PLAN

Whiteboard Brief (3 Minutes) (0-3)
  • Refer to coaches stimulus notes

General Warm-Up (6 Minutes) (3-9)

General flow 

  • Get out PVC 
  • 2 Rounds
  • 100m Run
  • :20 PVC pass through
  1. Establish snatch grip here
  • :20 alternating spidermans 
  • :20 air squat
  • :20 PVC around the world 
  • :20 Bootstraps with reach 
  • :20 Down dog - actively driving head through
  • :20 PVC behind the neck snatch grip press
  • :20 Scorpions
  • :20 Push up to down dog 

Specific Warm Up (12 Minutes) (9-21)

Snatch | tell, show, do, check

  • Establish stance and grip 
  • 5 Snatch dip + drive 
  1. Focus on speed through the middle
  • 5 Snatch deadlift + shrug 
  1. Focus on timing of the shrug 
  • 5 Snatch high pull 
  1. Focus on bar close 
  • 5 Snatch land 
  1. Focus on footwork and strong OH position 
  • 5  Snatch drops 
  1. Focus on footwork and strong OH position 
  2. 2’’, 4’, 6’ 

3 Cued Snatch | tell, show, do, check

  • “Jump” - Full extension of hips and knees before pulling 
  • 1 lightweight cued building set of 3 reps 

Strength (17 Minutes) (21-38)
  • 8:00 to build to workout weight
  • Every 3:00 x 3 sets 
  • Transition to part 2 

Primer (6 Minutes) (38-44)
  • Practice Round
  1. At workout weight  
  2. 1 Snatch
  3. 5 Wall Balls
  4. 2 Snatch
  • Break
  • Workout adjustments if needed

Workout (44-54)

Look For 

  • Snatch | Full extension, or “jumping, before pulling with the arms. Keeping the bar close throughout the rep. 
  • Wall Ball | Finishing the drive of the legs before pressing with the arms and throwing the ball. Cue athletes to keep lifting their chest and not to let the ball pull them toward the ground. 

Post Workout Clean Up & Chat (54-60)

ADDITIONAL ELEMENTS

Home Workout  [DBs & jump rope]

AMRAP 10: 

4-6-8-10-12 Alternating DB Snatch

15 Single Arm DB Thrusters 

Mindset 

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” - Elizabeth Roth

As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.

Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require pruning, trimming, and a critical look at what needs to stay… and what needs to go.

After Party 

4 Sets 

10 DB Goblet Box Step ups 

20 DB Goblet Squats