2020-1-28 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.

EMOM5
2 High Hang clean
EMOM5
1 High hang clean

Using last week as a reference starting point, build to heavy single HH clean.

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.

AMRAP9
15 Power snatch, 75/55#
15/12 Calorie Row
15 Burpees

Time needed w/ prep: 20 minutes. You can stagger start by a minute to make sure you have enough free rowers.

Goal/stimulus: Go fast, go unbroken.

Power snatch

  1. Muscle snatching is fine but encourage hip contact for those that don’t know how.

  2. This should be light enough to go unbroken, NO MORE than TWO sets.

  3. Efficiency tip of the day: Keep the bar as close as possible no matter the style of snatch— on the way up and down!

Calorie row

  1. Briefly talk about the easiest fix— heels down, that fixes many rowing timing errors.

  2. This should take no longer than 45-50s. Modify as needed to not clog up rowers.

  3. Efficiency tip of the day: HEELS to keep hips behind shoulders.

Burpees

  1. Dont be afraid to push the pace here— you only have 9 minutes!

  2. These should take about 75-90s for most people

  3. Efficiency tip of the day: ANY type of burpee works— just stay moving!

Cool down stretches

Chest stretch
Couch stretch (quad/hip flexor)
Pigeon stretch

Frank Nguyen