Mobility + Activation
Two sets of:
Row x 90 seconds
Banded Perfect Stretch x 45 seconds per side
Followed by…
Two sets of:
Slider Seal Walk x 25ft forwards, 25ft backwards
15 Second Dead Hang from Pull-Up Bar
Warm-Up
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)
followed by …
Snatch Warm-Up – Bar Work (3-6 reps each)
A.
Three sets of:
Upper Cut Drill x 10 reps
Rest as needed
and then …
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 3 second pause at knee
*Set 1 = 2 reps @ 65% of 1-RM Snatch
*Set 2 = 2 reps @ 70% of 1-RM Snatch
*Set 3 = 2 reps @ 75% of 1-RM Snatch
*Set 4 = 1 rep @ 80% of 1-RM Snatch
*Set 5-6 = 1 rep @ 85% of 1-RM Snatch
(Perform a regular snatch, but, you’re going to pause at the middle of your knee for 3 seconds in the pull)
B.
Six (6) sets of:
20 Second Ring Support Hold
Rest 20 Seconds
20 Second Ring Dip Receiving Hold
Rest 20 Seconds
Try to hold for the full 20 second periods, but if you come down early, just rest and stay on schedule for the upcoming work intervals.
C.
Semi-Finals Bound
Four rounds for time of:
10 Single-Leg Squats (R)
10 Single-Leg Squats (L)
Handstand Walk
35-59: 50′
60+: 5 Wall Walks
Off-Season Bound:
Four rounds for time of:
400 Meter Run
20 Dumbbell Box Step-Ups (24/20″)*
5 Wall Walks
35-54: 50/35 lbs
55+: 35/20 lbs
*If this bothers your knees then please reduce the box height
D.
Shoulder Corrective Exercises
Two sets of:
Reverse Snow Angels x 20 reps
Rest as needed
DB External Rotators x 8-10 reps per side
Rest as needed
General Training Notes:
We are moving the barbell down to the floor for today’s snatch progressions. You’ll set up as normal, pull to mid-knee and hold for 3 seconds. Complete a mental checklist to make sure you feel you hamstrings engaged by ensuring your knees are back and out with your shoulders over the bar (not behind them). Please film and upload to the FB group for feedback!
Then continuing with your ring iso holds on the top of the rings and at the end range of motion on the rings. Add progressions if you need – we want you building strong tendons in these positions so your ring dips feel bullet proof!
Conditioning today as semi-final bound athletes doing pistols and handstand walking. Off-season bound athletes are doing a similar version but with box step ups (not overs) and wall walks. Get comfortable with being winded and going straight into your step-ups. You can calm your breathing on your step-ups so that you can go immediately into your wall walks. This is a grind-y type of workout so put your head down and keep moving.
**Semi-final events should be released today at 12:00 pm. Be on the lookout for semi-finals training for Tuesday and Wednesday**
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
Eight sets of:
2 Minute Row @ 2k pace + :02-:05/500m
Immediately followed by…
60 second AMRAP of:
12 Wall Balls
8 Toes to Bar
Rest 60 seconds between sets and pick up where you left off on each of the 60 second AMRAP’s.
35-54: 20/14 lbs to 10/9′ target
55+: 20/10 lbs to 9′ target