2020-1-21 Coaches Notes

Warm-up
Time needed w/ prep: 10 minutes  

Have athletes grab a barbell & PVC for themselves or with a partner.

Go through progressions alternating with stretching to warm-up the clean and shoulders efffectively. Some exercies:
Dip with bar/pvc at mid-thigh (PVC front rack stretch)
Dip and shrug with focus on balance and staying vertical (lower body stretch like inchworm, lunges)
Dip and power clean (jumping air squats or side to side lunges)
Dip and clean

Feel free to teach anything you want to emphasize for the class directly after the warm-up. Differentiate the high hang clean position from the high hang snatch, as the high hang clean is at mid thigh NOT hip. You can make your coaching easier by focusing on just one or two big pieces for the entire class and try and make that better in each athlete. Possible focal points can be: dip positioning, balance in the feet, bar path, keeping bar close to body to prevent crashing.

EMOM10
2 High Hang clean

Start light and easy, add weight every 2 sets.

Time needed w/ prep: 15 minutes

Video for reference: https://www.youtube.com/watch?v=-PbgrEV9TOA

Goal/Stimulus: Develop clean timing and proper positioning. Build confidence in the clean and proper positioning at most crucial position.
Teaching point: High hang clean places bar at highest point of contact prior to extension, the mid thigh. This type of clean eliminates the lower pulling portion to focus on vertical drive and bar path, and speed underneath the barbell. It helps teach how to apply enough VERTICAL power to connect bar to shoulder.


HH Clean Points of performance: 

  1. Mostly vertical dip (can have a slight angle depending on proportions)

  2. Bar should not rise above the shoulders towards the face. If it does, have athlete move slower/smoother to keep bar close and prevent “crashing”.

  3. FEET SHOULD ALWAYS MOVE.

  4. Elbow positioning may vary from athlete to athlete. Try not to overuse elbows up cue. Bar should be at the base of the neck

  5. Stagger all classes to allow you to see every athlete and safety for athletes in case of missed lifts. Have every other athlete in the room go at the :30 mark, and the others at the :00.

21-15-9
Thruster, 95/65
Calorie Bike

Time cap: 7 minutes
*15-10-5 calories for female athletes

Time needed w/ prep: 20-30 mins. Allow time to Run 2 completely separate heats for bigger classes.

Goal/stimulus: Go fast, go unbroken.

Thruster

  1. Loading should be LIGHT to allow movement to be unbroken. Stick to stimulus

  2. Breathe at the top of the thruster to reset each rep.

  3. Efficiency tip of the day: Make sure barbell is on the shoulder during squatting portion to allow max efficiency as well as balance on thruster

Airbike

  1. Use the arms and hit it hard.

  2. Efficiency tip of the day: Calories are exponential— the harder your go, the calories will accelerate dramatically faster.

Cool down stretches

Go for a walk to flush the legs
Couch stretch (quad/hip flexor)
Quad roll
Pigeon stretch

Frank Nguyen