Primary Training Session
Mobility, Activation & Warm-Up
Rotate through the following three drills over the course of 6-8 minutes:
Band Assisted Pec Stretch
Band Assisted Hip Flexor Stretch
Band Assisted Ankle Stretch
and then …
2 Minute Row @ 50-55% effort
30 Seconds Banded Squats
90 Seconds Row @ 60-65% effort
30 Seconds PVC Pipe/Banded Pass Thrus in a squat
60 Seconds Row @ 70-75% effort
30 Seconds PVC Pipe/Banded Overhead Squats
Movement Primer
Four Sets of:
Depth Drops
x 10 reps
Rest as needed
*slightly higher box than previous week
Followed by. . .
Every 3 minutes for 15 minutes (5 sets):
5 Double Dumbbell Squat Jumps (50/35lb.)*
5 Unweighted Max Vertical Jumps
10/7 Calorie Assault Bike Sprint
A.
Every 2 minutes, for 20 minutes (10 sets):
(Snatch High Pull + Snatch + Overhead Squat) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85% of 1-RM Snatch
*Sets 9-10 = @ 85-90% of 1-RM Snatch
B.
Every 2 minutes, for 8 minutes (4 sets):
Hang Snatch Pull x 3 reps @ 100% of 1-RM Snatch
(Bar starts from just above the knee for each hang repetition)
C.
Three sets of:
Pronated-Grip Strict Pull-Ups x Max Reps @ 21X0
Rest 30 seconds
Supinated-Grip Strict Pull-Ups x Max Reps @ 21X0
Rest 3 minutes
If you are currently unable to accumulate 18+ reps per set, please add 15-20 Banded Lat Pulldowns immediately after your supinated-grip pull-ups.
D.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Rest 30 seconds
Weighted Wall Sit Hold x 60 seconds
(front-rack kettlebells or goblet hold a kettlebell to add loading)
Rest 30 seconds
E.
Complete as many rounds and reps as possible in 12 minutes of:
12 Skater Squats (Left Leg)
12 Skater Squats (Right Leg)
12 Bent-Over Reverse Flys @ 21X1
12 Bent-Over Gorilla Rows
Athlete Notes:
Continuing with our olympic lifting and “successory” work theme for Tuesday’s we’ve got another one coming today. As we’ve mentioned the last few weeks, please follow the prescribed percentages, reps, and tempos to the best of your ability! We are still in our foundation building phase so why not focus on getting really, really, strong! Side note… if you’re not keen on accessory work, and haven’t PR’ed a lift in awhile, maybe you should change that mindset 🙂
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Accessory Option
Complete rounds of 21,15 and 9 reps for time of:
21 Calorie Assault Bike
9 Burpee Box Over (46/42″)
15 Calorie Assault Bike
7 Burpee Box Over
9 Calorie Assault Bike
5 Burpee Box Over
Rest 3 Minutes and then. . .
For time:
45 Calorie Assault Bike
21 Burpee Box Over (46/42″)
Rest 10 minutes then REPEAT
Aerobic/Gymnastics Skills Option
Three sets for times of:
5 Legless Rope Climbs
40/30 calorie Row or Ski-Erg
30 Strict Handstand Push-Up
40/30 calorie Row or Ski-Erg
5 Rope Climbs
Rest 5 minutes
Strongman Option
Four sets of:
60 Second Max Calorie Assault Bike
Immediately followed by. . .
60 Second Max Rep Double Unders (Heavy Rope if possible)
Immediately followed by. . .
20 Pull-Ups
Rest 90 seconds
Don’t be scared to make these hurt a little. Force yourself to go straight from the Assault Bike to Double unders and Double Unders to Pull-Ups. Lets see how hard you can push in a fatigued state and don’t worry we expect a slight drop off 🙂
A. Snatch complex @ 60-65-70-72.5 kg
Snatches felt good.
Still working on tips.
B. Pulls @ 80kg
C. Pull ups Done, clearly a weakness.
D. Rows @ 40kg wall sit with 20kg kb.
E. First time doing the skater squats so did not go for the amrap but just did 3 rounds.
Sounds like this is good stuff for you to be doing!
A 105/110/120/125/130kg
B 145kg
Cdone did not note my reps but added the banded lat pull down every set.
D done
E done 4 round +
Heavy but good day, process of getting stronger continues
Progress!