Mobility + Warm-Up
Two sets, nasal breathing only, of:
20 Calories Echo / Assault Bike
Over/Under Barbell x 10 reps (5 each direction)
Hip Flexor Activation
Two sets of:
Standing Leg Lifts x 5-10 reps per leg*
Seated Single Leg Lift over object (standing dumbbell) x 10 reps per leg
*Loop a small band around both feet. Holding the band down with one foot, pull the opposite leg up to a 90 degree angle.
A.
Three sets of:
Upper Cut Drill x 10 reps
Rest as needed
and then …
Every 90 seconds, for 9 minutes (6 sets):
Mid-Thigh Snatch (please use blocks if possible)
*Set 1-2 = 3 reps @ 60% of 1-RM Snatch
*Set 3-4 = 3 reps @ 65% of 1-RM Snatch
*Sets 5-6 = 2 reps @ 70% of 1-RM Snatch
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps
*Sets 1-2 = @ 70%
*Sets 3-5 = @ 75%
Focus on moving as explosively as possible on all reps.
C.
35-54:
For time:
75/60 Calorie Row
15 Hang Power Snatch (105/75 lbs)
150 Wall Balls (20/14lbs to 10/9′)
15 Hang Power Snatch
75/60 Calorie Row
55+:
For time:
75/60 Calorie Row
15 Hang Power Snatch (75/55 lbs)
150 Wall Balls (20/10lbs to 9′)
15 Hang Power Snatch
75/60 Calorie Row
*Please reduce the load if you are unable to do the first set of 15 reps unbroken
General Training Notes
Getting some more touches on olympic lifting technique today! Keep your lifts light (stay at 70% or less) and focus on implementing the upper cut drill into your lift! Please film and post to our Facebook group for feedback!
Then onto 5×5 back squats. You want to move as explosively out of the hole as possible. This may not translate to looking explosive but what we want is the intention of being explosive out of the hole.
You’ve got a fun conditioning piece for today! You’re doing Karen sandwiched with row and hang power snatches. The majority of your time will be spend on the wall ball shots so make sure you ramp up to the wall ball shots and don’t go guns a blazin’ on the row. Start at a 7/10 effort knowing that your perceived rate of exertion will continue to increase. Ideally your first set of hang power snatches are unbroken. The wall ball shots will feel like an 8 or 9/10 effort but stay diligent on them. Trust in your leg and lung strength. Try to keep calm breathing during your wall ball shots and pull your arms down as soon as you extend them to throw the ball. When you drop the ball, take a deep calming breathe, then pick it back up and go. Once you finish your wall ball shots you are on the home stretch. Try to keep your hang power snatches to 2 sets of less and then push on the final row.
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.
Hypertrophy Session
A.
Every 90 seconds, for 18 minutes (4 sets) of:
*Station 1 – Dumbbell Bench Press x 10-12 reps
(if you make all 12 reps, go up in weight for the next set)
*Station 2 – Long Lunge Hold x 40-60 seconds (Right Leg)
*Station 3 – Long Lunge Hold x 40-60 seconds (Left Leg)
B.
Three sets of:
Arnold Press x 10 reps @ 2121
Rest 30 seconds
Reverse Hyper ISO Hold x 45-60 seconds
(prone, legs hanging off the bench, squeeze glutes, extend legs and hold position)
Rest 30 seconds