Back Squat
On the 3:00 x 3 Sets:
8 Back Squats
Start First Set at 60% & Build
"Hole In The Wall"
Every 2 Minutes x 5 Rounds:
25 Wallballs (20/14)
Max Dumbbell Snatches (50/35)
KG |
Medball | (9/6)
DB | (22.5/15)
3 Rounds:
16 Alternating Single-Leg Squats
8 Chest-to-bar Pull-ups
16 Alternating Dumbbell Snatch (50/35)
- Rest 3:00 -
3 Rounds:
12 Alternating Single-Leg Squats
6 Chest-to-bar Pull-ups
12 Alternating Dumbbell Snatch (50/35)
In part one we’re hitting 3 sets of 8 back squats. Athlete’s should target a load that they’re confident in for the first set and then build as they are able. In part 2 we have a total body push & total body pull in today’s workout. Athletes should target a wallball variation that allows them to finish in :60 and get straight to work on the DB. On the DB we want athletes to complete as many DB snatches as they can in about :45 before taking the time to transition back to the wallballs.
Total number of dumbbell snatches.
Wallballs | :60 or less
DB Snatch | Light to moderate
Grip the Ground
In both our back squats and wall balls we want to target grip and twist the ground with the feet.
Wallballs
ReduceReps/Loading/Target
Single Dumbbell Thrusters
Empty Barbell Thrusters
35 x Air Squats
DB Snatch
Reduce Loading
Reduce Reps
Hang Power Snatches
Kettlebell Swings
Empty Barbell Hang Power Snatches
In part 1, athletes should have plenty of time to adjust weights as needed between sets if they’re paired up. Provide athletes with plenty of time to build to an appropriate working weight so that they begin their first set of 8 at the right load and not as an additional warm up set.
In part 2, if you’re short on equipment you can pair athletes up and have one group start 1:00 behind.
Whiteboard Brief
General Flow
Wall ball & DB Snatch | tell, show, do, check
Practice Round
Break
Workout adjustments if needed
Look For
Flat feet. Look for athletes gripping the ground with the foot throughout the rep. Look for full range of motion with the athlete getting their hips below their knees each rep.
Looking for the DB to stay close to the body and to create a straight line from DB to foot once overhead. Look for good timing of legs finishing the drive & jump before the athlete pulls the DB with the arms. Post Workout Clean Up & Chat (52-60 Minutes)
Every 2 Minutes x 5 Rounds:
25 Single DB thrusters
Max Dumbbell Snatches
Switch arms however on the thrusters
“It’s not how much we give, but how much love we put into giving.” - Mother Theresa
Imagine we’re moving. And we have two friends, who both extend an offer to help.
The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.
Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?
We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response... “Because they would have done it for me.”
Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.
3 Sets
8 DB goblet curtsey squats
12 Stagger stance DB RDLs each leg
