Coaching Tips: Go for larger sets on the first few rounds, then settle into a pace with breaks if needed. If you need to rest, it is better to break it up 5 pull ups, 5 wall ball, rest, then 5 wall ball, 5 pull ups, rest (rather than resting between movements). Use a lot of hip drive to save the shoulders a bit. Keep the pull ups ‘tight’ and don’t get sloppy (breaking through the midline and swinging your feet really far back so it looks like you are going to kick yourself in the back of the head).
Power Snatches! We are on day 6 of 14 of our strength cycle.
Coaching Tips: Power snatch to overhead squat is acceptable for all levels, but squat snatches are preferred if they can be done with correct form. For severe mobility issues, a power/muscle clean plus front squat should be used (at a slightly larger load). Ring dips need to have full lock out at the top and the bicep/ shoulder should touch the top of the ring every rep. Practice kipping before the workout starts if you don’t have this skill down yet. Push the pace on the shuffles to keep the intensity up. Getting complacent here will slow the workout down significantly and reduce intensity!
Coaching Tips: Start on whichever movement you’d like, but it must be performed in order. For example, if you start on Rowing, you will do back squats next, then lunges. Keep in mind that the lunge steps are two steps equal one rep. Do not blow yourself up on the first couple movements, pace this so that you perform the first round at a decent pace, then get more or equal reps on the later rounds!
You can start at any movement, but you must go in order (except for the rest). For example, if you start on toes to bar, you’ll go all the way through pistols before resting. If you start on high box jumps, you’ll end on kb swings before resting, etc. Do not go all out on the first round. Be conservative and plan on hitting more reps on round 2 and 3. After the first round, you should know what movements you can get the most reps on and you should maximize your reps on that movement. Conversely, if a movement leaves you completely blow up, pace that one a bit slower to get more reps on everything else (probably true for the sled pushes more than anything else). Take your time on the high box jumps and don’t do reps that may cause a spill.