Wednesday July 29, 2020

WOD
“Challenger”
7 Sets for load of the complex:
1 Squat snatch
2 Overhead Squats

STIMULUS
Duration: 20-25 Minutes
Volume: Low (21 reps)
Load: Variable depending on our current capacity

White Board Chat:
Appropriately named workout for arguably one of the most challenging skills out there; the squat snatch and overhead squat. Our goal today is to work on receiving the bar in an overhead squat – so if we have the ability to do that, let’s go lighter and refine the mechanics. Think of today as a skill day rather than a classic “heavy” day; let’s work on moving better! We should absolutely not be trying to hit a new 1 RM snatch today – especially if we’ve been away from a barbell for a while over the last few months. If we find these movements challenging, dial the weight down and work on positioning (see “Volume” under modifications). More weight is not what we are looking for; quality of movement is!! If we don’t have a barbell at home, no worries! We can use either a light weight dumbbell and alternate arms with the same rep scheme as written and pause in the bottom, or use a PVC pipe/broom and drill the technique hard – see “volume” option for reps and specifics. Make every rep and event and let’s focus on moving well!

MODIFICATIONS

ALL BODYWEIGHT/NO EQUIPMENT OPTION
7 Sets:
4 Broad jumps
4 Burpees to target

VOLUME
7 Sets of the complex (PVC pipe or training bar)
2 Squat snatch (2 second pause in bottom)
4 Overhead squats (2 second pause in bottom)

MOVEMENTS

1. Squat snatch

• If we are still working on the finer mechanics of pulling under the bar into a squat, we can either stay lighter and land in an overhead squat, or (if that is what we did the last time we snatched), go a little heavier (relative), perform a power snatch, and then an over head squat then 2 more overhead squats after that
• If we have an injury or limitation that prevents us from using one arm, use a light dumbbell and perform the same rep scheme
• If we have an injury or limitation that prevents us from going overhead at all, perform squat cleans
• If we have an injury or limitation that prevents us from going below parallel, perform 3 power snatches with no overhead squat

1. Overhead squat

• If we have an injury or limitation that prevents us from using one arm, perform with a light dumbbell and only use the good arm
• If we have an injury or limitation that prevents us from going overhead at all, front squat
• If we have an injury or limitation that prevents us from squatting, perform 3 power snatches