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.
Every 2 minutes, for 20 minutes (10 sets of):
Snatch
Sets 1-4: 3 reps @ 72.5%
Sets 5-7: 2 reps @ 77.5-82.5%
Sets 8-10: 1 rep @ 82.5+%
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 65-70%
C.
Off-Season Bound:
Complete four rounds for time of:
500 Meter Row
150-ft Farmers Carry
10 Overhead Squats
35-54: 24/16 kg KB; 105/75 lbs
55+: 16/12 kg KB; 85/55 lbs
Semi-Finals Bound:
Complete four rounds for time of:
500 Meter Row
150-ft Farmers Carry
10 Overhead Squats
35-54: 32/24 kg KB; 135/95 lbs
55+: 24/16 kg KB; 95/65 lbs
D.
Two-Three sets of:
Bird Dog Y’s to W’s x 5 reps per side
Rest as needed
Isometric Dead Bug x 5 reps per side
Rest as needed
General Training Note:
You guys are putting all the snatch positional work to good use today by building to some heavy-ish singles! Let form dictate load so if you are feeling good, keep building. If you miss then drop the load down a bit and reinforce good mechanics. You’ll follow up your snatch session with 5×5 back squats.
Off-season and Semi-final athletes are doing the same conditioning, just different weights. Everyone should push fairly hard on the row, say an 8/10 effort, since you go straight into a carry (this should be unbroken) and you can try to bring your breathing down here. For those of you who are really strong with overhead squats the goal is to go unbroken. Otherwise, try to keep the OHS to two sets. Your goal should be faster than 1000m pace on the 500’s, quick pick up and carry on the kb’s, then clean and pop the bar to your back, quick adjust and then squat the overhead squats. We like a slightly narrower grip if your mobility allow for it. It all comes down to how hard can you push on these and still hang on for those overhead squats!
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 minute, on the minute, for 15 minutes (3 sets) of:
Station 1 – Half Kneeling Landmine Press (right) x 6-8 reps @ 2111
Station 2 – Half Kneeling Landmine Press (left) x 6-8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111
Station 5 – Flutter Kicks x 40-45 seconds
B.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up