Atherton & Cairns WOD
Monday 9 March 2020
Group Fitness
Tuesday 10 March 2020COMPTRAIN MINDSET
“Culture eats strategy for breakfast.” – Peter Drucker
In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.
The same mindset is true for us as athletes.
We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.
Our character is our back bone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.
Warm-Up
2-3 Sets
200m Run
20 Banded Rows
20 Banded Presses
20m Spider-man
BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Demo: Video
Snatch Primer
3 Sets of 5:
Hang Muscle Snatch
Sets at 35%, 40%, 45%.
Hang Muscle Snatch
Sets at 35%, 40%, 45%.
Followed by…
3 Sets:
1 Power Snatch
2 Snatch Grip Push Jerks (behind the neck)
3 Overhead Squats
Sets at 45%, 50%, 55%.
1 Power Snatch
2 Snatch Grip Push Jerks (behind the neck)
3 Overhead Squats
Sets at 45%, 50%, 55%.
On the Muscle Snatch, we are looking for a press to finish. There is no re-bend of the knees in the movement, and we are purposefully training the turnover of the movement at lockout. Keep the bar close, and be aggressive with the pull to punch.
On the following complex, we’ll take the bar from the ground to start with the single power snatch. Following, two reps from the back rack position – snatch grip push jerks. Here, our aim is to go find a “deep power catch position”. We’re not breaking parallel here, but we are refining our power receiving position. The set finishes with three overhead squats.
“Six Flags”
Every 3:00 x 6 Rounds:
300/200m run
30 Double Unders
3 Power Snatches
30 Double Unders
3 Power Snatches
Build in Power Snatch Weight
STIMULUS
GENERAL
- Rounds begin every 3 minutes in this 6-round interval piece (0:00 – 3:00 – 6:00 – 9:00 – 12:00 – 15:00)
- You’ll complete the three movements listed and rest until the start of the next 3-minute window
- Each round, you’ll build in power snatch weight
- Your score for the day is the heaviest set of 3 power snatches
- To ensure we have some rest built in, let’s cap these rounds at 2:30
