Mobility + Warm-Up
Band Distracted Ankle Pulse x 60 seconds per side
Band Distracted Pec Stretch x 60 seconds per side
and then …
Two sets while only nasal breathing:
400 Meter Row
Waiters Carry x 100 ft (50 ft per arm)
30 seconds of 90/90 Hip Rotations (slow and controlled)
Banded Activation Work
Two sets of:
Banded Supinated Grip Pull-Aparts x 10 reps
Banded Overhead Pull-Aparts x 10 reps
Banded Pass Thrus in Squat x 10 reps
followed by …
Two sets of:
PVC Pipe Pass Thrus x 10 reps
PVC Pipe Press from Behind the Neck x 10 reps
PVC Pipe Overhead Squats x 5 reps (ideally in a doorway or posted by a rig to work on positioning)
A.
Three sets of:
5 Drop Snatch (empty barbell)
Rest 60 seconds
Every 2 minutes, for 20 minutes (10 sets of):
Snatch
Sets 1-2: 3 reps @ 65%
Sets 3-4: 3 reps @ 70%
Sets 5: 1 rep @ 75%
Set 6: 1 rep @ 80%
Set 7: 1 rep @ 85%
Set 8: 1 rep @ 90%
Set 9: 1 rep @ 95%
Set 10: 1 rep @ 100+%
B.
Every minute, on the minute, for 6 minutes:
Strict Ring Dip x 3 reps
Strict Ring Pull-Up x 3 reps
Scaling Options for Strict Ring Pull-Ups:
Band Assisted Ring Pull-Ups
Strict Pull-Ups
C.
Complete as many reps possible in 10 minutes of:
30 Double Unders
5 Thrusters
30 Double Unders
10 Thrusters
30 Double Unders
15 Thrusters
30 Double Unders
20 Thrusters
…continue to increase your thrusters by 5 reps every set until the 10 minute mark
35-54: 95/65 lbs
55+: 65/45 lbs
*Every time you break a set of thrusters you must perform 4 bar facing burpees. Completing the full set does not count as breaking.
Scaling Options for Double-Unders:
60 Single-Unders
15 Lateral Hops over Parallette
D.
Shoulder Corrective Exercises
Two sets of:
Bat Wings x 5 reps with a 5 second hold at the top
Rest 45 seconds
GHD Hip Extension with Y Position Overhead x 10-12 reps @ 2012
Rest 45 seconds
Paloff Hold x 30 seconds per side
Rest 45 seconds
General Training Notes:
Strike while the iron is hot! That is the motto for today’s snatches. If the bar is moving well then continue to build to a new 1-RM. If you miss a lift twice then stop and move onto the next portion.
We are working in some strict strength and iso holds into this next phase of training so we are starting with ring work. Make sure to be in a good position on the rings with your core engaged and pulling your pinkies into your sides. If you are not able to maintain this position unassisted then use a box or lower the rings so you can help support your bodyweight on the rings.
You have a fun 10 minute amrap today. In a format like this it is really important to start off at a manageable pace. Don’t be lured into the low rep scheme at the beginning and push so hard that your heart rate skyrockets and you redline. Start off at a 6/10 effort for the rounds through 10 thrusters. As you continue to work your perceived rate of exertion will increase but the hope is to maintain a similar pace. Everyone will need to assess when they drop the barbell. Try to get through the first 4 rounds (20 reps on round 4) with unbroken thrusters. From there you will want to be strategic when you drop the barbell; minimizing the amount of bar facing burpees you need to do (Ie. don’t drop the barbell with only 2 reps remaining). Post your strategy to your comments so we can see how you approached the workout!”
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
Complete four rounds for time of:
400 Meter Run
10 Single Arm Overhead Dumbell Lunges (Right)
5 Alternating Dumbbell Devils Press
10 Single Arm Overhead Dumbell Lunges (Left)
5 Alternating Dumbbell Devils Press
35-54: 50/35 lbs
55+: 35/20 lbs