We are looking forward to the Age Group Online Qualifiers starting this week! The volume is a little less and lay out a little different for Monday-Wednesday as we have you taper for the upcoming events but, as always, we encourage each of you to listen to your bodies and adjust the program as needed.
Mobility, Activation & Warm-Up
Ten reps each of:
Crossover Symmetry Rows
Crossover Symmetry Reverse Flys
Crossover Symmetry Pull Downs
Crossover Symmetry Victory
Crossover Symmetry 90/90 DrillÂ
followed by …
Bulletproof Shoulders – PVC Pipe Pass Thrus
and then …
Barbell Warm-Up (use an empty barbell)
5 Muscle Snatches
5 Push Press from Behind the Neck
5 Snatch Balance (ease into the receiving position)
5 Overhead Squats
5 Hang Power Snatches
5 Squat Snatches
A.
Three sets of:
3-Position Snatch @ 50-60%
(High Hang Snatch + Hang Snatch + Snatch)
Rest as needed
Followed by…
Every 90 seconds, for 15 minutes (10 sets) of:
Power Snatch + Snatch
Sets 1-3 = 50-60% of 1-RM Snatch
Sets 4-6 = 60-70% of 1-RM Snatch
Sets 7-10 = 70-80% of 1-RM Snatch
B.
35-49:
For time:
400 Meter Run
50′ Handstand Walk
20 Box Jump Overs (24/20″)
10 Burpee Box Jumps (24/20″)
20 Box Jump Overs (24/20″)
50′ Handstand Walk
400 Meter Run
50-54:
For time:
400 Meter Run
25′ Handstand Walk
20 Box Jump Overs (24/20″)
10 Burpee Box Jumps (24/20″)
20 Box Jump Overs (24/20″)
25′ Handstand Walk
400 Meter Run
55+:
For time:
400 Meter Run
15′ Handstand Walk
20 Box Jump Overs (24/20″)
10 Burpee Box Jumps (24/20″)
20 Box Jump Overs (24/20″)
15′ Handstand Walk
400 Meter Run
Handstand Walk Alternatives (replace the handstand walk with 30-60 seconds of one of the following):
Handstand Marching
Handstand Marching on Box
Single-Leg Thigh Taps
OR
Wall Climb x 1 rep for every 10′
Athlete Notes:
You get in some handstand walking while under fatigue. Please adjust the distance of your walks if you know you’ll be at the handstand walk station longer than 2 minutes. This is the AGOQ week so I want you saving your 100% all out and go intensity for this weekend so use today as a day to brush up on skills and open up the lungs!
Optional Additional Work Sessions
*Please choose to perform only perform as much of the additional work as you can recover from successfully before your next training session.
Rowing Endurance Option
For completion:
1000 Meter Row @ 2k pace + :05/500m
Rest 120 seconds
800 Meter Row @ 2k pace + :01-:02/500m
Rest 90 seconds
600 Meter Row @ 2k pace – :02-:03/500m
Rest 75 seconds
400 Meter Row @ 2k pace – :05/500m
Rest 60 seconds
200 Meter Row @ sprint pace
*Goal = negative splits throughout