Primary Training Session
Get Moving || Warm-Up
Three sets of:
Light Kettlebell Front Rack Carry x 100 Feet
Sandbag Hold x 60 seconds (You can march in place too as long as you keep everything tight)
Rest as needed
Followed by…
Three sets of:
Dumbbell Farmer Carry x 100 Feet
GHD Hip Extension x 15-20 reps
Plank Hold on Rings x 60 seconds
Rest as needed
A.
Back Squat
Sets 1-5: 4 reps @ 82-85%
Set 6: MAX reps @ 72-75%
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.
Every 90 seconds, for 9 minutes (6 sets of):
Hang Snatch x 1 rep
Set 1: 72%
Set 2: 77%
Set 3: 80%
Set 4: 83%
Sets 5 and 6: 86%
Followed by…
Every 90 seconds, for 9 minutes (6 sets of):
Snatch x 1.1
Sets 1-2: 87%
Sets 3-4: 90%
Sets 5-6: 93%
C.
“Snatched”
For time:
200 Meter Run
5 Squat Snatches (70%)
200 Meter Run
4 Squat Snatches (75%)
200 Meter Run
3 Squat Snatches (80%)
200 Meter Run
2 Squat Snatches (85%)
200 Meter Run
1 Squat Snatch (90%)
Rest exactly 4 minutes, then…
1 Squat Snatch (90%)
200 Meter Run
2 Squat Snatches (85%)
200 Meter Run
3 Squat Snatches (80%)
200 Meter Run
4 Squat Snatches (75%)
200 Meter Run
5 Squat Snatches (70%)
200 Meter Run
D.
Three sets of:
GHD Hip Extensions x 12-15 reps
Rest as needed
Banded Hamstring Curl x 25-30 reps
Rest as needed
Athlete Notes:
Today’s workout is all about lifting under fatigue and building consistency at some higher percentages. We don’t have specific weights for today so your workout might look a little different than others based on what your current 1RM snatch is. Push the runs hard and then stay over the barbell when you’re cycling it. The key is going to be making sure every rep counts. Make sure you’re diligent about switching your weights out, we’ve seen that as a tested skill for many years now. On the way back down, push the pace as the weight gets lighter and see if you can hang on for that final 5.
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.
Mixed Modal Option
Every 8 minutes, for 24 minutes (3 sets of):
30/22 Calorie Row or Ski
2 Legless Rope Climbs
10 Deficit Strict Handstand Push-Ups (4/2″)
15/11 Calorie Row or Ski
4 Rope Climbs
20 Strict Handstand Push-Ups (no deficit)
Strongman Option
Every minute, on the minute, for 5 minutes:
5 Touch and Go Sandbag to Shoulder (150/100lbs)
*Sandbag bearhug hold the remainder of the minute.