Feb 19, 2014

Thursday 02.20.14

Active Recovery Day

1) Warm-up
FROM Warmup

2) Skill
Run 800m + strides
10:00 Hollow Rock practice
5:00 Double Under practice
Snatch Pulls 3 x 3 at 65%

3) Optional - shoulder/core focus
3 rounds, not for time:
10 Wall walks
10 Plank shoulder touches
10 Turkish get ups (light)

Post results/insights to whiteboard and comments.

Coach's Notes. (standard start times of 0545 and 0630, general warm up prior and be ready for WOD brief and group warmup run at these times)

Skill.  Start the skill work off together with a group run at a relaxed pace.  When you get back to the Bubble, do 3-4 short strides on the side road -- smooth acceleration until you are running near-full speed with relaxed, perfect form.  Jog it back and repeat.

Use the hollow rock / double under practice time however you want.  You can do 1:00 on, 1:00 off.  You can do max reps.  You can do multiple max unbroken efforts with set rest times.  Just get some good practice in for the prescribed time. 

Snatch pulls are normally done at relatively high loads to build explosive power.  Today, going with the active recovery theme, we're going to go light and focus on speed into the second pull.  Deliberate through the knees and then explode through the middle.  Pay attention to your body position as you hit that second pull -- more here.  If you have trouble pulling with straight arms, work on snatch extensions first.  If you've got those down, work on snatch high pulls (finish the movement with the trap shrug and arm pull).  See the difference here.

Optional.  Work shoulder/core stuff in at the end if you have time.  Demo on the shoulder touches here, great for developing scapular stabilization and core strength.  TGU...leave them out of your FROM and save for the end.  Slow down the pace, really work on controlling that KB at all phases of the movement.

Discussion Piece.  Pretty cool video below by Greg Everett of Catalyst Athletics.  In his Olympic Lifting commentary series, he reviews footage of his athletes training and provides a running voiceover of tips and insights.  Provides a portal into the thoughts of a top-notch coach, and a great way to expose yourself to new ideas.  Worth a watch.


Matt B. said...

Thoughts from Marine Corps Times on pullup standards and training pullups. "Marines who can't do pullups are 'broke or lazy'"


Are you working on your goat, whatever it is?

Russ Ames said...

5:00 DU practice, and burgener warmup

3x3 snatch pulls + 1 snatch, at 85

Made up weds squats. 5-3-1-1-1@195-225-255-255-255

Jacob Heppner said...

Nice Article Matt.

EJ Gust said...

I just made up Filthy Fifty from yesterday. Always a good one!