Programming 9/16 through 9/22

"Get the f**k out of the way and let the kids play."

That is what Donny Shankle told me while I was trying to hit a snatch PR.  After three failed attempts this advice was all I needed... my fourth attempt was an easy make.

There is a time when an athlete needs instruction and specific cues to help them improve.  There is a time when a coach should step in and deliver some much needed assistance.  BUT there is also a time a coach needs to get out of the way and let the athlete work.  

Attempts at max weights need intense amounts of focus.  All energy needs to be focused on the platform and the bar.  If you must deliver a cue that is preventing your athlete from potentially hitting a big lift, keep the cues short and to the point.  "Reach!" "Heels!" "Chest up!" Form may not be flawless during a maximum effort but that is not the time to stop the athletes rythm and focus on the task at hand.

Travis Mash, world champion powerlifter and one of the most brilliant coaches I have ever met, once said on Weightlifting Talk that when he is attempting weights at 90% or higher, dont even think about trying to talk to him.  No cues.  No advice.  Get out of the way and let the kids play.  

Week 3 of 4

Monday

Back Squat

-          3 x 10 @ higher than last week (no higher than 70%)

Snatch

-          20:00 to establish MAX for: 2 snatch pulls + 1 snatch

Conditioning

-          4 Rounds For Time

o   1:00 ME KBS 70/53

o   1:00 ME Burpees

o   1:00 Wall Balls 20/14#

Tuesday

Clean and Jerk

-          15:00 to establish MAX for: 2 clean pulls + 1 clean + 1 jerk

Front Squat

-          Work up to a HEAVY but not max set of 2 front squats with a :03 pause in the bottom

Conditioning / Skill work

-          4 x 3:00 rounds w/ 1:00 rest of

o   500m row

o   Max distance Handstand walk

Wednesday

Hang Power Snatch

-          15:00 to establish 3 RM

Then:

Hang Power Clean

-          15:00 to establish 3 RM

Conditioning

-          2 Rounds For time:

o   10 HSPU (to a 6” deficit)

o   20 Box Jumps 30”

o   30 Pull ups

o   40 Lunge Jumps

o   50 Sit ups

o   100 Double Unders

Thursday

Rest / Active Recovery

Friday

Snatch

-                                                     MAX

Clean and Jerk

-                                                     MAX

Accessory Work (Not for time)

-          KB Turkish get ups 3 x 3 each side

-          Good Mornings 3 x 5 as heavy as possible

Saturday

Deadlift

-          20:00 to establish a 1 RM

Front Squat

-          3 x 1 @ 90%

Conditioning

-          3 Rounds for Time:

o   10 Squat Clean Thrusters 135/95#

o   3 Rope Climbs

o   400m run

Sunday

Rest / Active Recovery