“Ductus Exemplo”
The above quote is Latin, translating to “Leadership by Example”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership.
One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asks for him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days.
Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar.
Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago, I was still eating sugar”.
Snatch Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
* 15 minutes to build to a heavy complex
* A good format may be one set every 1:30-2:00
* That gives athletes 7-10 attempts at the complex
Complete as many rounds as possible in 10 mins of:
12 Deadlifts, 115/85 lbs
9 Overhead Squats, 115/85 lbs
6 Hang Power Snatches, 115/85 lbs
STIMULUS
GENERAL
Scores from the last attempt ranged in the 3+ to 6+ round range
Two part workout focused on barbell cycling
Build to something heavy, but good looking technique in part 1
BARBELL MOVEMENTS
Choose your weight based off the overhead squats or hang power snatches, whichever is the limiting factor
Should be something you will not have to break with more than once on both movements
LOGISTICS
For athletes unable to go overhead, hang power cleans, power cleans, and front squats will be the best alternative
STRATEGY
GENERAL
10 minutes in one spot, so the goal is to find a rhythm and a break-up strategy that is consistent for the duration of the workout
DEADLIFTS
Although light, the deadlifts are the easiest to break since it’s quick to pick up
This is where we can catch our breath a little bit for the more challenging movements that follow
Break these in 2-3 sets
2 sets: 7-5
3 Sets: 4-4-4
OVERHEAD SQUATS
This is the hardest movement to break, as breaking leads to you doing extra snatches
Try to hold on for ideally 1 set, possibly 2:
1 Set: 9
2 Sets: 5-4
HANG POWER SNATCHES
This station is easier to break-up than the overhead squats, but not as easy as the deadlifts
Think 1-2 sets quick sets here
1 Set: 6
2 Sets: 3-3
After you finish this station, stay close to the barbell and just get your first set of deadlifts out of the way
This is helpful mentally, as you already take a chunk out of that next round
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