Mobility + Activation + Warm-Up
Mobility
2-3 Minutes Kettlebell or Sandbag Ankle Pulse
and then …
Activation
Three sets of:
10 Banded Monster Walks (each direction – forward, backward, left and right)
10 Banded Good Mornings
and then …
Warm-Up
Three rounds of:
100 Foot Double Kettlebell Front Rack Carry
100 Foot Kettlebell Farmer Carry
*Goal = heaviest weight you can complete unbroken
and finish with …
Two sets of:
100 Foot Reverse Sled Drag @ 30-40% of 1-RM Back Squat
Rest as needed
A.
Back Squat
Sets 1-5: 3 reps @ 80-82%
Set 6: MAX reps @ 70%
Rest 2-3 minutes between sets
*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.
B.
Skill Transfer Drill
Three sets of:
Snatch Press from Receiving Position x 2-3 reps
Rest 60 seconds
**Earn this position and avoid any ‘bouncing’ in the bottom position! If you struggle to get into a good position then try this drill
and then …
Every 90 seconds, for 12 minutes (8 sets of):
*Hang Snatch
Set 1-2: 72%
Set 3-4: 77%
Set 5-6: 80%
Set 7: 83%
Sets 8: 86%
*These are preferably done off blocks. Please focus on executing a strong ‘uppercut’ finish.
C.
“Snatched”
For time:
200 Meter Run
5 Snatches (65%)
200 Meter Run
4 Snatches (70%)
200 Meter Run
3 Snatches (75%)
200 Meter Run
2 Snatches (80%)
200 Meter Run
1 Snatch (85%)
Rest exactly 4 minutes, then…
1 Snatch (85%)
200 Meter Run
2 Snatches (80%)
200 Meter Run
3 Snatches (75%)
200 Meter Run
4 Snatches (70%)
200 Meter Run
5 Snatches (65%)
200 Meter Run
All age divisions complete this and you can elect to power or full snatch. You’ll score this as 2 separate times.
D.
Three sets of:
GHD Hip Extensions x 12-15 reps
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed
Athlete Notes:
It is a snatch-tastic kinda day! Athletes will continue to work off blocks just like they did last week. Make sure you are setting up your blocks so that the bar is just above your knees when you set up. Continue to focus on the “uppercut” and hitting full extension (cue yourself ‘pull’).
Then you go into a snatch-y workout! Everyone’s weights will be different as you are working off your own %. You will change out your plates during the workout so push the runs knowing you get a little rest as you change out your plates. Line up your additional plates so it is easy for you to change the plates out.
If you struggle with mobility or doing snatches while fatigued then sub in heavy goblet squats for the workout!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Sandbag Conditioning
Every minute, on the minute, for 5 minutes:
5 Touch and Go Sandbag to Shoulder
*Sandbag bearhug hold the remainder of the minute.
35-54: 150/100 lbs
55+: 100/75 lbs
If doing Legends, complete Workout 6 instead of the programmed conditioning …
Workout 6
For Max Load
Snatch Ladder
Every minute, on the minute, until failure complete:
Snatch
35-49:
Start at 155/105 lbs. Men add 10 lbs every minute and women add 5 lbs every minute.
50-54:
Start at 135/95 lbs. Men add 10 lbs every minute and women add 5 lbs every minute.
55-59:
Start at 115/80 lbs. Men add 10 lbs every minute and women add 5 lbs every minute.
60-64:
Start at 95/65 lbs. Men add 10 lbs every minute and women add 5 lbs every minute.
65+:
Start at 75/55 lbs. Men add 10 lbs every minute and women add 5 lbs every minute.
Please refer here for movement standards
Rest as needed and then complete Workout 4 …
Workout 4
35-54:
As many rounds and reps as possible in 8 minutes:
2-4-6-8 …
Wall Walks
4-8-12-16 …
Dumbbell Snatch (50/35 lbs)
55+:
As many rounds and reps as possible in 8 minutes:
1-2-3-4 …
Wall Walks
4-8-12-16 …
Dumbbell Snatch (35/20 lbs)