Primary Training Session
Mobility & Warm-Up
Partner T-Spine Stretch x 15 seconds
One-Two sets of:
Band Distracted Pec Stretch x 45 seconds per arm
60 Seconds T-Spine Mash & Hold on a foam roller
KB Ankle Pulse x 45 seconds per ankle
“Warm-Up”
60 Seconds Prone Plank Hold
200 Meter Nasal Breathing Only Jog
5 Scap Push Ups + 10 Push Ups @ 111
400 Meter Nasal Breathing Only Jog
3-5 Wall Walks
200 Meter Nasal Breathing Only Jog
5-7 Hawaiian Squats per side
Shoulder Prehab
Three sets of:
Banded Lat Pull Downs x 20 reps
Rest as needed
Banded Face Pulls x 20 reps
Rest as needed
Y-T-W Exercise x 5-6 reps each (can do this on the floor on prone on a bench)
Rest as needed
A.
Technique Primer
Every 2 minutes, for 8 minutes (4 sets) of:
Heaving Snatch Balance x 1-3 reps @ 60-65% of 1-RM
Rest 60-90 seconds
B.
Every 2 minutes, for 8 minutes (4 sets) of:
Hang Power Snatch + Power Snatch + Snatch
(Pause at the knee on the way up every rep for 1 full second.)
Set 1 = 50%
Set 2 = 55%
Set 3 = 60%
Set 4 = 65%
Followed by..
Every 2 minutes, for 8 minutes (4 sets) of:
Hang Snatch + Snatch (Touch and go)
Start at 70% and build from there over the course of the 4 sets.
C.
For time:
20 Strict Handstand Push-Ups OR 8 Wall Walks
Rest 60 seconds
15 Strict Handstand Push-Ups OR 4 Wall Walks
Rest 30 seconds
10 Strict Handstand Push-Ups or 2 Wall Walks
55+: 5″ Riser Allowed
Scaling Options for Strict Handstand Push-Ups (choose one of the following):
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
D.
“Electric 10”
35-54:
Complete as many rounds and reps as possible in 10 minutes of:
5 Power Snatches (105/75 lbs)
10 Deadlifts (105/75 lbs)
15 Toes to Bar
55+:
Complete as many rounds and reps as possible in 10 minutes of:
5 Power Snatches (85/55 lbs)
10 Deadlifts (85/55 lbs)
15 Toes to Bar
Scaling Options for Toes-to-Bar (choose one of the following):
Knees to Chest
Knees to Elbows
V-Ups
Athlete Notes:
We’ve got a classic triplet in today’s workout. Some barbell cycling mixed with a gymnastics movement is going to give you that solid open-style stimulus. We’re looking for the snatches to be a weight you can perform unbroken, then drop the barbell and seamlessly knock out the 10 deadlifts. Breaking the toes to bar isn’t a bad idea if you’re worried about your grip. 8/7, 9/6, 10/5, or even a quick 7/5/3 isn’t a bad strategy for most of you if it keeps you moving. Remember that a quick drop off the bar and jump back on may be the better strategy if it allows you to have a short break … instead of doing 10 and then catching your breathe for a while before jumping back on for the remaining 5. Keep working at a consistent pace through this – fast intervals will be 75-90 seconds or so. Stay engaged mentally in that 3rd quarter of the workout (minutes 5-7:30) because this is the time where people ease up on the gas pedal and can lose precious seconds by being complacent. Then, turn the jets on in the 4th quarter during those last 2 minutes!
Check out this video if you are trying to improve your toes-to-bar efficiency
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.
Row Option
For time:
5000 Meter Row
Awesome!!