Wednesday 06052019

Last week, we completed 12 sets at 30%, which build on the first week of 10×30%. This week, we are transitioning towards 40% of our max handstand pushups, but reducing back to 10 sets. So that we can compare times previous weeks:

Today – 10 x 40%

Last Week – 12 x 30%

2 Weeks – 10 x 30%

Inside this repetition scheme, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets.

If for example, we have 20 unbroken strict handstand pushups, our workout is 10 rounds of 8 unbroken strict handstand pushups for time.

On the other side, if we have 5 or less reps, we can actually modify up. If we are completing for example 10 sets of 2 reps, we can modify to 3, or even 4 if we see fit. Let’s choose the appropriate option here so that we are challenging ourselves. If we are not completing strict reps today (to the floor), we have two options:

For clarification, we have 3 x AMRAP 5, rest 5.

In each part, we have a 100 double-under buy-in to each round. In the time remaining inside the AMRAP, we’ll accumulate max rounds of the overhead squats and burpee box jump overs. As the parts move on, the weight increases while the reps decrease. The burpee box jump overs stay fixed per round at (4).

Stimulus wise, we are looking for the following:

Part #1 – A loading we could cycle for 25+ reps unbroken, when fresh.

Part #2 – A loading we could cycle for 20+ reps unbroken, when fresh.

Part #3 – A loading we could cycle for 15+ reps unbroken, when fresh.

In each set, throughout all three parts, we are aiming for unbroken overhead squats. This is a number where each set will become challenging, but the effort of dropping the bar from overhead to the eventual second snatch will add a significant amount. As we get the bar overhead, from round 1 to the end, let’s commit to unbroken sets.

In turn, relative to our overhead squat ability, we need to ensure that we are entering each squat set with enough strength to make it through. We do that in two places – before picking the bar up (composure breath), and management on the burpee box jump overs.

On the break before the bar, give ourselves a breath to compose ourselves. Let’s not wait for perfect, but let’s commit to each set before picking up the bar. At these loads, for these set counts, we will be challenged… but it won’t start until deep in the set where we are only a couple of reps from completion. But nonetheless, let’s commit to each set through a recomposure breath at the start of each.

Percentages:

Set #1 – 60% of estimated 1RM OHS

Set #2 – 63%

Set #3 – 66%

Set #4 – 69%

Set #5 – 72%

Tempo – 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand. All repetitions are taken from the rack. Rest as needed between sets, aiming to keep it to 2:00 or less.

The purpose of the initial tempo squat is to refine our mechanics on the descent. On the overhead squat, it is very common for athletes to become “toe”sy. Much of this is due to our descent into the squat, where our hips travel more “downwards” than “down and back”. Although we naturally want to keep as vertical as possible to maximize our positioning overhead, we still need to reach back with our hips.

In the five-second descent, we have the opportunity to focus on such movement, along with ensuring that our heels are in firm contact with the ground. If we are lifting with friends today, let’s ask them to watch our positioning for us. Many of us do a great job keeping the heel “down”, but it’s not just down… we are also looking for proper distribution throughout the heel. If our ankle caves in, even just slightly, we’ll notice that the outside of the heels lift ever so slightly off the ground. The insides are still in contact, but here we are already losing position. Given how we have the “luxury of time” here in our tempo squat, let’s be diligent with this and help our buddies (or ourselves, via video) out. Details matter.

Set #1 – 50% of estimated 1RM OHS

Based off feel, steadily climb in our remaining (4) sets.

In the Snatch Balance, we are looking to use the positioning confirmed in the last part, now with speed. What is far more important than the loading on the bar, is our speed to the bottom of the repetition.

Taken from the rack, let’s set our snatch grip grip on the barbell. Through a dip+drive, the bar becomes weightless. In this moment, our aim is to drive ourselves beneath the bar. Note that it is not “press the bar up”.

Visualize a ceiling just above the top of your head as we’re about to start the lift… and the bar literally cannot go any higher. The dip drive is not to drive the bar high, but purely to place it into a moment of weightlessness. Using it as leverage, we’ll drive ourselves down into our catch position.