Tuesday, August 27, 2013

WARM UP
Coaches, your choice of weighted shoulder opener. Rolling warm up (not the forward and backward roll warm up), cossacks across the floor but without the rotation. 

A. Snatch
Beginners: 3 snatch high pulls plus 3 hang power snatches (if jumping is not an option, do muscle snatches) x 5 sets; rest 60 sec.

Intermediate: 2 snatch high pulls  plus 2 hang snatch x 5 sets; rest 60 sec.

Advanced: snatch from blocks to daily max. No doubles.  5 reps x 3 sets of snatch high pulls; rest 60 sec. First set should be what you snatched from blocks.

B. Beginners:
OHS x 7 reps (no rack)
Rest 30 sec.
Stall bar skin the cats @ 30x1 x 5 reps
rest 30 sec.
Double Unders or single unders x 15 reps
rest 30 sec.
5 sets

Advanced and Intermediate:
From the rack: 10 OHS 95/135 lbs (intermediate should reduce weight)
Rest 15 sec.
AMRAP in 90 sec:
 3-5 toes to bar
 5-15 double unders
Rest 3 minutes
Repeat x 4 sets

Or:
Do Workout number 3 of the BCBD

BEASTS: 4 min to find 1RM Max Snatch. Rest 2 mins. 4 min AMRAP 5 T2B & 5 Box Jump.
Athlete starts facing the spectators in their own station, complete with bar and full set of weights. On the go signal, they have 4 mins to load the bar and complete a successful 1 rep snatch at the highest weight possible. Athlete is responsible for loading their own bar, they can take as many attempts as they want at whatever weights they want, and they can move up or down in weight however they wish. Collars must be used and completely secured on each attempt.
When the 4 minutes is up, the athlete will have 2 minutes of rest, to get their score sheet from that judge and move to T2B/Box Jump 4 min AMRAP station.
On the go signal, the athlete will need to keep moving through 5 toes-to-bar and 5 box jumps, completing as many reps as possible in 4 mins.
SCORING: 2 scoring opportunities. Max 1RM snatch weight. Total reps of T2B/Box Jump.
SCALINGS: females – T2B/18in box, males – T2B/24in box
BRUTES:4 min to find 1RM Max Snatch. Rest 2 mins. 4 min AMRAP 5 T2B & 5 Box Jump.
Athletes start facing the spectators in their own station, complete with bar and full set of weights. On the go signal, they have 4 mins to load the bar and complete a successful 1 rep snatch at the highest weight possible, each. Athletes are responsible for loading their own bar (can help each other), they can take as many attempts as they want at whatever weights they want, in whatever order they want, and they can move up or down in weight however they wish. Collars must be used and completely secured on each attempt.
When the 4 minutes is up, the athletes will have 2 minutes of rest, to get their score sheet from that judge and move to T2B/Box Jump 4 min AMRAP station.
The athletes will start behind their box. On the go signal, athlete 1 will move through one round of 5 toes-to-bar and 5 box jumps. They will then come back to tag their partner (some form of contact), and their partner will complete one round of 5 toes-to-bar and 5 box jumps. With one athlete working at a time, they will continue this for as many reps as possible in 4 minutes.
SCORING: 2 scoring opportunities. Combined max 1RM snatch weight. Total reps of T2B/Box Jump.
SCALINGS: females – T2B=heels above hips/18in box, males – T2B/24in box
STANDARDS:
SNATCH: Bar must move from the ground to overhead in one fluid motion (with no change in direction) and finish under control with feet together and full lock out of knees, hips, shoulders and elbows. Bar may not touch any part of athletes body once it passes the hips (can’t touch shoulders, head, hair…). Slight press outs will be allowed but the bar can not change direction, ie move in a downward motion at any time. You must wait for the judge to give you a signal that you have completed a successful rep before bringing the bar back to the ground. WATCH VIDEO
T2B: At the bottom of the movement, athletes arms must be fully extended and heals must pass/break the vertical plane of the bar. At the top of the movement, for the BEASTS and MEN BRUTES, some part of both feet must touch the bar at the same time. At the top of the movement, for the FEMALE BRUTES, the bottom of both of the heels must come above the crease of the hip at the same time. Bent knees are allowed. WATCH VIDEO
Box Jump: Athletes must take off from two feet. At the top of the movement, both feet have to be FULLY on the box, and knees and hips must be fully extended to complete the rep. You can come down from the box however you wish. WATCH VIDEO