Coach's Corner: The Mindset

We end the week with a test of truth.

The Snatch Complex requires absolute focus. You cannot muscle this lift. You have to be patient, explosive, and technically perfect. If your mind wanders, the bar falls.

Then, we hit "Diane." This is a benchmark. It pairs a heavy hinge (Deadlift) with an inverted press (Handstand Push-up). This combination destroys your midline stability if you are not careful. When your core fatigues, your back rounds on the deadlift and your back arches on the press. Do not let that happen.

Intensity is important, but structural integrity is the priority. Stay tight.

WARM-UP (10 Minutes)
3 Rounds:

• 200m Run
• 10 Overhead Squats (PVC Pipe)
• 10 Kip Swings (or Scap Pull-ups)
• 5 Inchworms

Value Add: On the PVC Overhead Squats, try to "break the bar" in half. Actively pull the bar apart. This engages the external rotators of the shoulder and stabilizes the joint. Active shoulders prevent injury.

SKILL PRIMER & STRENGTH (25 Minutes)
Snatch Complex

• Protocol: Every 2:00 Minutes for 8 Sets.
• The Complex:
  1. Snatch Pull (Floor to chest, elbows high)
  2. Hang Squat Snatch (From above knee)
  3. Overhead Squat
• Load: Start light. Build to a heavy complex for the day.
• Focus: Speed under the bar. In the Hang Snatch, do not pull the bar up forever. Pull it high enough to become weightless, then aggressively pull yourself down.

METABOLIC CONDITIONING (Metcon): "STRICT DIANE" (Benchmark)
Short Duration / High Interference

The Workout:
21-15-9 Reps For Time:

• Deadlift (225 lbs Men / 155 lbs Women)
• Strict Handstand Push-Ups

Performance Targets:

• Solid: Sub 10:00 (Scaled)
• Competitive: Sub 8:00
• Elite: Sub 6:00

Coach's Notes:
We do Strict HSPU here. We do not kip. Kipping HSPU puts unnecessary stress on the cervical spine (neck) for minimal strength gain. We build raw, strict pressing power.

• Deadlift: The weight should be moderate-heavy. You should be able to do the set of 21 in no more than 3 sets (e.g., 8-7-6). If you have to do singles, it is too heavy.
• Strict HSPU: Head touches mat, full lockout at top. Keep the core hollow. Do not banana back.

Scaling:

• Deadlift: Scale load to approx 50-60% of 1RM.
• HSPU: If you cannot do Strict HSPU, substitute with Heavy Dumbbell Overhead Press (seated or standing). This mimics the stimulus perfectly without the bottleneck of being upside down.

COOL-DOWN & NUTRITION TIP

Mobility:

• Child's Pose: 2 min. (Decompress the lower back after deadlifts).
• Trap Smash: 2 min/side. (Release tension in the upper traps/neck).

Nutrition Tactic: The Post-Workout Ratio
After a heavy lifting session and a glycolytic metcon, your body needs a specific ratio of fuel. Aim for a 2:1 ratio of Carbs to Protein in your post-workout meal.

• Example: 40g Carbs (Rice, Banana, Potato) to 20g Protein (Chicken, Whey).
  The carbs spike insulin to stop muscle breakdown; the protein provides the bricks to rebuild. Don't fear the carbs. You earned them.