"Shut Down"

Score Type:: Total Time

On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles

SCORE IS SLOWEST ROUND
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2/11/2019 - ACCESSORY

Score Type:: Total Weight

5 Sets:
Set #1 - 5 Snatch Balances (40%)
Set #2 - 4 Snatch Balances (50%)
Set #3 - 3 Snatch Balances (60%)
Set #4 - 2 Snatch Balances (70%)
Set #5 - 1 Snatch Balance (80%)
Snatch Balance Video - Click HERE
The purpose of the snatch balance is to build speed and confident beneath the bar. Although these percentages are recommendations, what is far more important in this drill is the integrity of the movement.
From the lightest weight to the heaviest, we want maximal speed down. Ideally, there is virtually no difference in how the lift looks from lighter loads, to heavier loads. From a standing position with our snatch grip on the bar, we start with a dip-drive. As the bar becomes weightless, our aim is to drive ourselves down, beneath the bar, receiving in the bottom of our overhead squat… simulating a snatch receiving position.
This dip drive mimics the hp extension with the bar in front of the body. Both efforts result in the bar becoming weightless, where our next goal is to wedge ourselves between it, and the ground. As one can imagine, the snatch balance is a phenomenal drill for training both this speed and confidence into the bottom.
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2/11/2019 - ACCESSORY 2

Score Type:: Total Weight

"On the 1:30" x 4 Sets:
2 High Hang Pausing Squat Snatches - Video HERE
Set #1 - 50%
Set #2 - 55%
Set #3 - 60%
Set #4 - 65%
All percentages are based off our estimated 1RM Squat Snatch.
There are (2) pauses in this movement:
High Hang - Where the bar is in contact with the "pockets".
Receiving Position - Bottom of our overhead squat, as we receive the barbell.
Naturally, with this first pause, our momentum into the lift is hindered. What that results is a need for speed. Building upon our last drill, the snatch balance, our aim is here is similar… speed ourselves beneath the bar.
It is not only a drop, after extension of the hips, but a pull. Referred to as the "third pull", it is the actual pulling of ourselves down faster than gravity can take us, using the weightless bar as leverage. This is how we generate the speed needed to get beneath a max-effort lift, whether clean or snatch.

On the Minute x 11:
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
… Minute 4 - Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
… Minute 8 - Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%
A total of (9) singles inside, with a running clock of 11 minutes. Record all loads for tracking purposes.
Following a wave build today. The theme of today's wave build is three repetitions, climbing in load, followed a single step back at the start of the next "wave". Said another way, three steps up, one step back. For 3 waves, or rounds, in full.
Wave training provides a unique advantage.
Traditionally, climbing (ascending) loads is the way athletes warm and build to heavier loads. Although at its core fundamentally correct, we can leverage the waves, taking a small step back every handful of lifts, to focus on technique.
Post-Tetanic Potentiation is a term that describes what happens when we undergo a heavy lift. We take on a heavy attempt, and because of so, the body in a natural reaction "fires up". It senses, through the heavy load, that it needs to perform. Coordination increases. A higher percentage of muscle fibers inside the body turn on. From an evolutionary and survival standpoint, we can see some parallels.
By climbing back down for a single lift, we can take this heightened performance, and apply it very well. With the slight step back one stair, before going three more forward, we can find a very crisp, well executed repetition. And can carry that technique to the following two heavier lifts.
That, in essence, is the reasoning behind many of the waves we will undergo. Not always the case when we build, but a great variance we will often train in.
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2/11/2019 - ACCESSORY 3

Score Type:: Rounds and Reps

Ascending Ladder for 7:00:
1 Ring MU, 3/2 Calorie Assault Bike
2 Ring MU, 6/4 Calorie Assault Bike
3 Ring MU, 9/6 Calorie Assault Bike
Continue to add a single ring muscle-up and (3/2) calories per round until the 7:00 time cap is reached.
Fixed by time, it is our aim to see how high we can climb in the numbers. Naturally, the first few rounds will move by very quickly. And we may very well find that the majority of our time inside this fast moving 7:00 cap can be inside a single, or two rounds. The amount of time to clear the round of 6 ring muscle-ups and biking is the same amount of total work in rounds one, two, and three, combined… so we can absolutely expect it to slow down as we get further into the workout.
With that in mind, pacing these first front rounds is very important. If we come out for example unbroken, on rounds one, two, and three, but need to break up the four ring muscle-ups in the following round as 2-1-1, chances are we should be working with small sets earlier on. It's less about the speed and set size in our earlier rounds, and more about the capacity to hold large sets on the final rounds.
If we do not have access to a bike today, this can be completed on the rower for 4/3 calories per round. For a visual:
Ascending Ladder for 7:00:
1 Ring MU, 4/3 Calorie Row
2 Ring MU, 8/6 Calorie Row
3 Ring MU, 12/9 Calorie Row
If we are not completing ring muscle-ups today, this is a great opportunity to build our strict strength on the strict banded ring muscle-up drill. Choosing a band difficulty that allows for somewhere between 6-10 repetitions unbroken, with sound technique, let's complete the exact same repetition scheme. For a video of the strict banded ring muscle-up drill, click HERE
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Comments

Robyn Ragsdale 6 days, 12 hours ago / Reply

"Shut Down": 4:00
Notes: 1st round normal using 20#. Did not complete round 2. Switched to 8 burpees for remaining rounds

Rossana Beytia Aguilar 1 week, 1 day ago / Reply

"Shut Down": 2:26

Charles Kitzmiller

Charles Kitzmiller 1 week, 1 day ago / Reply

"Shut Down": 2:15
Notes: 30#db

Jacki Burokas

Jacki Burokas 1 week, 1 day ago / Reply

"Shut Down": 2:02
Notes: 20#

Brandon Coquyt

Brandon Coquyt 1 week, 1 day ago / Reply

2/11/2019 - ACCESSORY 3: 5 + 6

Andy Coy

Andy Coy 1 week, 1 day ago / Reply

"Shut Down": 1:59

Jose Ruiz

Jose Ruiz 1 week, 1 day ago / Reply

"Shut Down": 2:42
Notes: 30lb db

Robert Dumaine

Robert Dumaine 1 week, 1 day ago / Reply

"Shut Down": 2:30

Michelle Platz

Michelle Platz 1 week, 1 day ago / Reply

"Shut Down": 1:40
Notes: 1:36 1:36 1:38 1:38 1:40 1:40

Brandon Coquyt

Brandon Coquyt 1 week, 1 day ago / Reply

"Shut Down": 1:41
Notes: 60# DB

Babita Artabasy

Babita Artabasy 1 week, 1 day ago / Reply

"Shut Down": 2:09

Kevin Goolsby

Kevin Goolsby 1 week, 1 day ago / Reply

"Shut Down": 3:01
Notes: Slowest round was round 5

Allison Gargulak 1 week, 1 day ago / Reply

"Shut Down": 1:33
Notes: 1:33, 1:30, 1:29, 1:31, 1:32, 1:29

Jennifer Mason

Jennifer Mason 1 week, 1 day ago / Reply

"Shut Down": 2:04
Notes: 1:53 1:58 2:01 2:04 2:04 2:00

Issabelle Ortiz 1 week, 1 day ago / Reply

"Shut Down": 2:24

Dashira Silvestre

Dashira Silvestre 1 week, 1 day ago / Reply

"Shut Down": 2:43
Notes: 15 lb db

Nathalia Anaya

Nathalia Anaya 1 week, 1 day ago / Reply

"Shut Down": 3:19
Notes: 20#

Justin Nikolich

Justin Nikolich 1 week, 2 days ago / Reply

"Shut Down": 1:46

Stephan Bordwick

Stephan Bordwick 1 week, 2 days ago / Reply

"Shut Down": 3:35

Max Montes

Max Montes 1 week, 2 days ago / Reply

"Shut Down": 3:58
Notes: 35lb DB

Christine Von Robke

Christine Von Robke 1 week, 2 days ago / Reply

"Shut Down": 2:14
Notes: First 4rds only did 10 shuttle runs by mistake but last 2 rds as prescribed

Luis Chaumont

Luis Chaumont 1 week, 2 days ago / Reply

"Shut Down": 2:24
Notes: 40 lbs

Kimberly Suarez

Kimberly Suarez 1 week, 2 days ago / Reply

2/11/2019 - ACCESSORY 2: 115 lbs

Kimberly Suarez

Kimberly Suarez 1 week, 2 days ago / Reply

"Shut Down": 1:56

Antonio Suarez

Antonio Suarez 1 week, 2 days ago / Reply

2/11/2019 - ACCESSORY 2: 205 lbs

Antonio Suarez

Antonio Suarez 1 week, 2 days ago / Reply

"Shut Down": 1:51
Notes: 1:51,1:46, 1:43, 1:45, 1:47, 1:47

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