Time And A Half

Wed

Oct 9

Time And A Half

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Workout

Sumo Deadlift

5-7 Sets [Climbing]:

1 Sumo Deadlift

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"Time And A Half"

For Time:

40-30-20-10 Dumbbell Snatches (50/35)

20-15-10-5 Burpee Box Jumps (24"/20")

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Time Cap: 18 Minutes

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KG | 22.5/15

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AGE GROUP

13-15 & 55+ | (35/20)

Open-Games

For Time:

10 Dumbbell Snatches, @dumbbell(100/70)

20-15-10-5 Burpee Box Jumps (24"/20")

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Time Cap: 18 Minutes

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KG | 45.5/31.8

For the Coach

Resource Drive

Workout Overview

Stimulus

This is our final week of the cycle for these two lifts! Today is our opportunity to see how staying consistent through this cycle has paid off. In part 2, this workout is a fast-paced burner that tests your stamina and explosiveness. The descending reps keep you moving, but the intensity will build as you go. Stay steady on the dumbbell snatches, and be ready to push hard on the burpee box jumps. The goal is to keep a strong pace and finish each round as quickly as possible!

Scoring

Score | Total Time

Movements

DB Snatches | 2 sets in the 40, 1 set in the 30, and then unbroken sets.

Burpee Box Jumps | 2:00-1:30-1:00-0:30 or less each time.

The One | Teaching Focus

Knees Over Toes

The sumo deadlift will expose this fault in athletes more than most movements. Look for athletes to be actively driving the knees out to keep them tracking over the toes.

Modifications

DB SNATCH

Reduce Loading
Reduce Reps
Hang Dumbbell Power Snatches
Plate Ground to Overhead
Kettlebell Swings
Empty Barbell Hang Power Snatches

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BURPEE BOX JUMP

Reduce Box Height
Burpee Box Step-Ups
Burpees Only
Box Jumps Only
Burpee Box Jump Overs

Logistics

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

General Flow 0:20 Each

Quad Pulls
Knuckle Draggers
Body Weight Good Mornings
Box Step Ups
Spidermans
Pigeon (right)
Pigeon (left)
Quick Ups
Push Ups
Air Squats
Tuck Jumps
Burpees
Box Jumps
Burpee Box Jumps

Specific Warm-Up
_{(9-21 minutes)}

(9-21 minutes)

DB Warm Up | tell, show, do, check

0:20 Alternating Single DB Deadlift
Look for athletes to drop their hips throughout reps.
0:20 Alternating Single DB Deadlift + High Pull
Emphasize athletes to fully extend the hips before pulling the DB.
0:20 Single DB Push Press (Each Arm)
Look for finish position: DB stacked over the body, bicep by the ear.
0:20 Alternating DB Hang Snatch
Again, emphasize the hips extending first.
0:20 Alternating DB Snatch

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Sumo Deadlift | tell, show, do, check

Establish stance, grip, & set up
Double shoulder width stance
Toes Slightly pointed out
Arms hang straight down (hand inside knees)
Shoulders directly over bar
Knees track over toes
Chest pulled up & eyes on the horizon
5 Cued reps Shin to knee
Focus on Keeping the Chest Up
Reinforce keeping the chest elevated throughout the lift to prevent rounding of the lower back.
5 Cued reps Sumo deadlifts
Focus on Spreading the Floor
Encourage athletes to imagine spreading the floor apart with their feet to engage the outer hips and glutes more effectively.
3 Cued Sumo Deadlifts at light load

Strength
_{(21-33 minutes)}

(21-33 minutes)

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5-7 Sets [Climbing]:
1 Sumo Deadlift
Transition to part 2

Primer
_{(33-39 minutes)}

(33-39 minutes)

Practice Round

6 Dumbbell Snatch
4 Burpee Box Jumps
4 Dumbbell Snatch
2 Burpee Box Jumps

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(39-57 minutes)

Look For

Dumbbell Snatch | Athletes may have a tendency to hinge in our snatches rather than drop the hips, encouraging them to drop the hips throughout reps to avoid major fatigue in the low back.
Burpee Box Jump | Smooth effort, we want to stay continuously moving. Encourage your athletes to step up from the burpee before jumping on the box, so that they can stay more consistent in their effort.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Posterior Pump

[PART A]

3x8 Barbell Hip Thrusts

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[PART B]

16 Double Dumbbell Romanian Deadlifts

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Rest 1 Minute Between Sets

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MINDSET

Dalai Lama

"If we have a positive mental attitude, then even when surrounded by hostility, we shall not lack inner peace."

A positive mindset can protect your peace, even in difficult or hostile situations.

Additional Elements

Have questions?

Reach out!

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