Mobility
Rotate through the following two drills over the course of 4 minutes:
Band Assisted Pec Stretch
Band Assisted Hip Flexor Stretch
and then …
Two sets of:
30 seconds of Prone Facing Pass Thrus (add weight if you’d like)
Rest 30 seconds
and then …
Warm-Up Flow
2 Minute Row @ 50-55% effort
30 Seconds Banded Squats
90 Seconds Row @ 60-65% effort
30 Seconds Wall Slides
60 Seconds Row @ 70-75% effort
30 Seconds Deep Squat Progression
A.
Five sets of:
Tempo Back Squat x 2 reps @ 76% @ 32X1
Rest 2 minutes between sets
B.
Skill Transfer Drill
Every minute, on the minute, for 5 minutes:
Empty Barbell Drop Snatch
x 2 reps (ease into your depth here)
and then …
Every 90 seconds, for 6:00 minutes (5 sets of):
Low Hang Snatch x 1 rep
Set 1: 72%
Set 2: 77%
Set 3: 80%
Set 4: 83%
*These are preferably done off blocks. Low hang means just below the knees.
Every 2 minutes, for 8 minutes (4 sets of):
Snatch Lift-Off + Snatch @ 83-86% of 1-RM Snatch
C.
35-49:
Complete as many rounds and reps possible in 20 minutes of:
5 Snatches (135/95 lbs)
10 Lateral Burpees Over Bar
15 Chest to Bar Pull Ups
20/15 Calorie Row
10 Lateral Burpees Over Erg
50-54:
Complete as many rounds and reps possible in 20 minutes of:
5 Snatches (115/85 lbs)
10 Lateral Burpees Over Bar
10 Chest to Bar Pull Ups
20/15 Calorie Row
10 Lateral Burpees Over Erg
55-64:
Complete as many rounds and reps possible in 20 minutes of:
5 Snatches (95/65 lbs)
10 Lateral Burpees Over Bar
15 Chin-over-the-Bar Pull Ups
20/15 Calorie Row
10 Lateral Burpees Over Erg
65+:
Complete as many rounds and reps possible in 20 minutes of:
5 Snatches (65/45 lbs)
10 Lateral Burpees Over Bar
10 Chin-over-the-Bar Pull Ups
20/15 Calorie Row
10 Lateral Burpees Over Erg
D.
Three sets of:
Banded Glute Bridge x 25 reps
Rest as needed
Banded Hamstring Curls x 15-20 reps
Rest as needed
Athlete Notes:
Consistent movement is going to be key in today’s workout. Don’t come out of the gates too hot and burnout around the 5 minute mark. The snatches should be all singles unless this is 60-65% of your 1RM. If the weight is above 75% of your 1-RM then please adjust the load.
The front and back end sets of lateral burpees over the erg should be done at a consistent pace – meaning hit the ground as soon as you hop over, use the one step technique to get up out of the burpee, and hop over the bar. For the pull-ups, most of should feel comfortable hitting these in 1-2 sets, but if you have to do any more than that make sure you’re not resting on the ground too long. This is a movement that can be done in 15 seconds or 60 if you’re slow about resting. If you are doing 3 sets of 5 quick pull-ups then keep your rest short; chalk should be on the j-peg so you don’t need to bend over to get the chalk out of the bucket.
The final piece of the puzzle is going to be the row. Males should look to hold around 1100-1300 on this while females should aim for 800-1000. Now, when the final 3 minutes of the workout rolls around, all of this goes out the window and it’s time to send it. Hang on and grip and rip! How much have you saved in the tank to sprint to the finish?
**Snatches can be power or squat**
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
A.
Four sets of:
Sandbag Bear Hold Right Shoulder x 30-45 seconds
Rest as needed
Sandbag Bear Hold Left Shoulder x 30-45 seconds
Rest as needed
B.
Four sets, for max distance total, of:
60 Seconds Sandbag Hug Carry
Rest 60 seconds