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Workout of the Day – Monday January 7th, 2019 “DT”

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Strength

Snatch

On the Minute x 10:

1 Snatch Deadlift

1 Floating Squat Snatch*

Minute 1 – 60% of 1RM Snatch

Minute 2 – 63%

Minute 3 – 66%

Minute 4 – 69%

Minute 5 – 72%

Minutes 6-10 (5 Lifts) – Build to a Heavy for the Day

We will be recording these final five lifts only (versus all 10).

Floating Squat Snatch

After deadlifting the bar to full extension, we’ll lower the bar as close to the ground before performing a full squat snatch, while, we do not touch the ground.

It is worth specifically writing that this is not a stiff-legged return towards the ground… as we are lowering the bar, and make our way past the knees, do indeed bend as if we are setting up for a full squat snatch from the floor. Again however, without actually allowing the bar to touch the ground. What this results in is the bar making it’s way to just about mid shin level.

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Ensure that we are tailoring the load to the stimulus today: a weight that we can complete the whole first round unbroken with, without question, if we were to go for it. Strategy wise, not our recommended approach, but we want this load to be slightly heavier than our moderate load. Let’s make this metabolic today.

In “DT”, there are few places we want to first identify as where to break on the barbell.

After 11 deadlifts, take our break here. Change from the mixed grip to the hook grip, and upon the next (and 12th) deadlift, we set ourselves up well for the hang power cleans.

Wise to plan to break the hang power cleans after the 8th repetition. That way after our next hang power clean (the 9th), we again set ourselves up well for the next movement, the push jerks.

Athletes are notorious for coming out very aggressively on “DT”, and finding out grip strength or pulling capacity slowly towards the end. A thought process heading into the workout is to focus on the hang power cleans, and a breakup strategy. As you read this, visualize a repetition scheme that you feel confident holding for all five rounds. As if you had to hold to a single repetition scheme, and had to commit to it with no deviations. Whether that is 4-4-1, 3-3-2-1, 8-1, or any mix in between… you’re right. Because there is no wrong answer here. Each athlete will be different, but the common ground we will share on this thought process is consistent sets on these cleans.

Quick strategy notes…

Mix grip on the deadlifts. After 11 reps, drop the bar and change to a hook grip for the hang power cleans.

Consistent sets on the hang power cleans in the first few rounds. Just because we can go unbroken on the first round doesn’t mean we should. Rounds 4 and 5 are the separaters, not the first.

Take a good breather before the set of push jerks and aim for unbroken if we can. Cleaning the bar back up a second time can add a considerable amount of time to each round.