(Mobility/Oly Skill/Oly Strength)

Mobility:
Scap Series

  • Band pull apart x 10 reps
  • band pull downs x 10 reps
  • band pass through (back half only) x 10 reps
  • Whippet x 10 reps
  • Reverse Bear Crawl Touches x 10 reps*
  • hanging shrug w/ 2 second pause in active position x 10 reps

Warm-up:
This is a longer, active warm up as the focus today is on skill and technique.

Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
2 Min Run/Row/Ski/Bike/Jump Rope
10 Push-ups
10 KB Swings

Then, 2 times:
20 Wall Balls
10 Ring Rows
10 OH Squats with PVC

Skill:
Sotts Press Progression
10 min E2MOTM
(Reveiw all three versions of the movement before you begin)
8 - Behind the neck press - with PVC (empty barbell for stronger athletes)
6 - Over head Squat with 1 Sotts Press - with PVC (empty barbell for stronger athletes)
4 - 4 - 4 - Full Sotts Press - increase weight if comfortable

During the Sotts Press practice - modify the movement by placing plates under the heels to aid squat mobility or by only descending into a quarter squat.  Prioritize good squat position over weight (always)

Strength:
Snatch Lift Progression (Lift Offs and Lift Ups)

8 min E2MOTM
(Reveiw the movement with PVC before you begin)
10 - 8 - 6 - 4 Lift Off - Take these three sets to work moving the athlete from Position 3 to the knee cap.  The focus here is pulling the knees back until the shins are perpendicular to the floor and the barbell comes to the knee.  The back angle should not change. You can allow athletes to challenge their strength to a moderate weight with this movement.

Lift-Offs as a Means to Improve the Floor to Knee Phase of the Pull When a lifter is having difficulty lifting the bar from the floor to the knee properly, practicing lift offs can be helpful. The lifter begins the lift with the barbell on the floor and the bar directly over the base of the toes, with the shoulders directly above, or slightly forward, of the bar. Next have the lifter practice lifting the bar exclusively with the legs, so that when the bar reaches the level of the knees it has traveled back toward the lifter’s shins, which are now upright (instead of leaning forward as they were at the start). At this point the bar should be over the lifter’s instep and the shoulders should be forward of the bar. It is often very helpful when performing this exercise to ask the lifter to pause briefly with the bar at mid-knee height to ensure that the correct position at mid-knee has been assumed. If the lifter cannot maintain the correct torso position with a snatch grip, he may be able to do it with a clean grip. In such a case, the lift-off should be performed in that manner until the athlete has developed sufficient flexibility to perform the snatch grip version of this exercise.

8 min E2MOTM
(Review the movement with PVC before you begin)
4 - 4 - 4 - 4 Lift Up -(recognize this video goes beyond where we are going today) During these next four sets we are moving the athlete from Position 3 to just slightly beyond position 2 where the focus is on going for maximal hamstring length (max power potential) and then the barbell comes back to the floor.  Cues are pulling the knees back, continue to keep the back angle in the same position.  This movement ends just before you would have the athlete transition their back angle into Position 1.  Again, because we aren't going anywhere with this barbell, you can have athletes build in weight here so long as they maintain good body position.  

(You could work with a PVC pipe through all of this and reap plenty of benefits)

Scaling:
Work with PVC all through Skill/Strength