Sat

Apr 27

Big Business

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Workout

"Big Business"

[TEAMS OF 3]

For Time:

60 Power Snatches, 50 Box Jump Overs

60 Clean & Jerks, 50 Box Jump Overs

45 Power Snatches, 50 Box Jump Overs  

45 Clean & Jerks, 50 Box Jump Overs

30 Power Snatches, 50 Box Jump Overs

30 Clean & Jerks, 50 Box Jump Overs  

Time Cap: 35 Minutes

60's: (95/65)

45's: (115/85)

30's: (135/95)

Box: (24"/20")

KG |

60's: (43/29)

45's: (52/38)

30's: (61/43)

Open-Games

For Time:

20 Power Snatches, 15 Burpee Box Jump Overs

20 Clean & Jerks, 15 Box Jump Overs

…Rest 2:00

15 Power Snatches, 15 Burpee Box Jump Overs  

15 Clean & Jerks, 15 Box Jump Overs

…Rest 2:00

10 Power Snatches, 15 Burpee Box Jump Overs

10 Clean & Jerks, 15 Box Jump Overs  

RD 1 | 115/75

RD 2 | 135/95

RD 3 | 155/105

Time Cap: 35 Minutes

For the Coach

Resource Drive

Workout Overview

Stimulus

This triplet packs a punch with a whole lot of explosive movements back to back to back. While the reps decrease and the weight increases. Athletes that are confident in their barbell cycling may choose to hang on and push their pace with the bar, while recovering a little bit during their box jump overs. If we are not confident in our cycling we may choose smooth and consistent smaller sets and a recovery pace as well on the box jump overs.

Scoring

Time to complete work.

Movements

Power Snatches | Rounds 1 and 2, the barbell should be a weight you could cycle for 5-10 reps unbroken when fresh, and hold small sets during this workout.
Round 3 may be in fast singles.
Clean & Jerks | Rounds 1 and 2, the barbell should be a weight you could cycle for 8-12 reps unbroken when fresh, and hold small sets during this workout.
Round 3 may be in fast singles.
Box Jump Overs | Smooth and consistent working pace for all rounds.

The One | Teaching Focus

Elbows beat the feet
In our power cleans we want the simple focus for our athletes to be extremely fast, aggressive elbows. You can cue them to have their elbows beat their feet when they receive their power clean.

Modifications

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

Clean and Jerk
Reduce Loading
Reduce Reps
Power Clean Only
Push Jerk Only
Sub Dumbbells
Kettlebell Swing

Box Jump
Reduce Reps
Reduce Box Height
Box Step-Overs
Box Jumps

Logistics

A conservative pace during the bigger sets with the lighter weights may help us maintain a little more intensity and limit our rest between reps once we get into the later rounds with a heavier weight that's moving in singles, versus in sets.

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

(3-8 minutes)

General Flow :20 each

  • PVC pass through
  • PVC around the world
  • Spiderman
  • Child's pose
  • Squat and reach
  • Bootstrap
  • Downward dog
  • PVC pass through
  • PVC around the world

CT Barbell Flow :15 - :20

  • Front rack elbow rotations
  • Goodmornings
  • Back rack elbow rotations
  • Back rack reverse lunge
  • Stiff leg deadlifts
  • Front squats

Specific Warm-Up
(9-21 minutes)

(8-18 minutes)

Power Snatch | tell, show, do, check

  • Establish stance & grip

Feet hip width apart

Hands wide with full grip on the bar (wide enough to do a pass through without bending elbows)

Bar in contact with shins

Shoulders slightly over the bar

Eyes on the horizon

  • 5 Snatch dip + drive

Focus on speed through the middle

  • 5 Snatch deadlift + shrug

Focus on timing of the shrug

  • 5 Snatch high pull

Focus on bar close

  • 5 Snatch land

Focus on footwork and the elbows beating the feet.

  • 5  Snatch drops

Focus on footwork and the elbows beating the feet.

  • 2’’, 4’, 6’
  • 3 Cued Snatch | tell, show, do, check
    Elbows beat the feet

Clean & Jerk | tell, show, do, check

  • Establish stance, grip, & set-up

Hip-width stance

Hands just outside shoulders with full grip on the bar

Bar in contact with shins

Hips down

Shoulders slightly over the bar

  • 3 High pull

Focus on timing of hips open then elbows high and outside

  • 3 Muscle clean

Focus on the one focus on fast elbows

  • 3 Clean drops

Focus on fast footwork while maintaining while elbows

  • 3 Power Cleans

Focus on fast elbows

  • 3 Strict press

Focus on pressing from shoulder shelf position

  • 3 Push press

Focus on pressing from the shoulder shelf position

  • 3 Push jerks

Focus on fully jumping before pressing and landing

  • 2 Clean & Jerks  position 1

Focus on fast elbows and rack position

  • 2 Clean & Jerks position 2

Focus on fast elbows and rack position

  • 2 Clean & Jerks position 3

Focus on fast elbows and rack position

Strength
(21-33 minutes)

N/A

Primer
(33-39 minutes)

(18-25 minutes)

Practice Round

  • 3 Rounds [Building In Weight]:

At Weight 1:
3 Power Snatch
3 Clean & Jerk
3 Box Jump Over

At Weight 2:
2 Power Snatch
2 Clean & Jerk
3 Box Jump Over

At Weight 3:
1 Power Snatch
1 Clean & Jerk
3 Box Jump Over

  • Break
  • Workout adjustments if needed

Workout
(39-55 minutes)

(25-60 minutes)

Look For

  • Power Snatch

Elbows beating the feet. Cue athletes to punch hard & fast so that when their feet land, their elbows are already “stacked” or locked out. Cue athletes to keep the bar close to their body.

  • Clean & Jerk

Quick turnover. Cue athletes on the clean to have a quick elbow turnover: Athletes should rapidly rotate their elbows around and under the bar to catch it on the shoulders.

Lockout overhead.  Check that athletes lock out their arms with the bar directly over their shoulders.

Post Workout Clean Up & Chat (60-60)

Accessory Work

Additional Elements

Home Workout

For Time:
3 Rounds of
20 DB Power Snatches, 15 Devil press
20 DB Clean & Jerks, 15 Burpees
Rest 2:00 between rounds

Mindset

“Life is like sailing. You can use any wind to go in any direction.”  - Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

After Party

3 Sets
12 Ring or bar dips
12 Bent over barbell row

Have questions?

Reach out!

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