General AGOQ Notes:
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
250 Meter Bike (Easy)
60 seconds Banded Tricep Stretch per side
200 Meter Pec Activation Walk
60 seconds Banded Pec Stretch per side
250 Meter Bike (Medium)
Warm-Up
Three sets, not for time, of:
100 Meter Sprint Row (Sprint Start + Powerful Strokes until 100 Meters reached)
10 Right Plank Pulls
10 Left Plank Pulls
3 Back to Wall Donkey Kicks
1 Wall Climb OR 15 seconds Handstand Walk
A.
Every 90 seconds, for 9 minutes (6 sets of):
Snatch Pull + 2 Snatches
Sets 1-2: 65%
Sets 3-4: 70%
Sets 5-6: 70-75%
Followed by…
Every 2 minutes, for 10 minutes (5 sets of):
Snatch x 1 rep @ 75-85%
*Build but if you miss, drop by 5% on the next rep. Go by feel today and if you are feeling good, build heavier then 85%.
B.
Handstand Walk & Bar Muscle-Up Drills
Nose to Wall Handstand Hold x 60 seconds
Bad Cheerleader Jump x 2-6 reps
Rest as needed, and then …
Wall Facing Handstand Marching x 20 reps
Swinging Knees to Bar x 5.5 reps
Rest as needed, and then …
Handstand Marching x 30 reps (accumulate and attempts count)
Air Chair Swing x 5 reps
C.
35-54:
Three sets for times of:
15 Toes-to-Bar
50 Foot Handstand Walk
25/20 Calorie Row
5 Bar Muscle-Ups
25 Foot Handstand Walk
Rest 4 minutes
55+:
Three sets for times of:
15 Toes-to-Bar
4 Wall Walks
25/20 Calorie Row
5 Chest-to-Bar Pull-ups
2 Wall Walks
Rest 4 minutes
If you don’t have handstand walking yet then substitute with one of the following:
Freestanding Handstand Marching x 2 reps for every 5 ft’
Handstand Marching on Box x 2 reps for every 5 ft’
Wall Facing Handstand Marching x 2 reps for every 5 ft’
Substitutions for Bar Muscle-Ups (choose one of the following):
1:1 Burpee Pull-Up
Jumping Bar Muscle-Up
Chest-to-Bar Pull-Up
Substitutions for Chest-to-Bar Pull-Ups (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted
D.
Shoulder Corrective Exercises
Two sets of:
Banded Face Pulls x 20 reps
Reverse Snow Angels x 20 reps (slow)
Rest as needed
General Training Notes:
You are building to what feels GOOD for today with your snatches. If you are feeling crisp, bar is feeling light, then work up to a new 1-RM. If the bar is feeling heavy or your body isn’t moving quickly then stay at a weight that feels good and will allow you to reinforce good habits.
Handstand walking is in the conditioning piece today so prep with some handstand walking and bar muscle-up drills. Feel free to incorporate your favorite drills if you don’t see them listed.
Onto intervals in the conditioning today. You are getting some touches on a variety of movements that we may see show up in the AGOQ. Know what movement is your strength in the interval and attack that movement; be aggressive and confident in your strength! You can sprint these intervals since you have a significant rest period so be aggressive each set. If you feel like you are going to tear at any point then please come off the rig – do not tear!
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.
Engine Option
Five rounds of:
1000 Meter Concept 2 Bike
12 Alternating Pistols (55+: Weighted Step Ups 35/20 lbs DBs)