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 …
Empty Barbell Warm-Up
3 Snatch Grip RDL’s
3 Snatch Pulls
3 Muscle Snatches
3 Snatch Balance
3 OHS
3 Hang Power Snatches
3 Hang Snatches
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch
*Set 1 = 2 reps @ 65% of 1-RM Snatch
*Set 2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Set 5 = 1 rep @ 80% of 1-RM Snatch
*Set 6 = 1 rep @ 85% of 1-RM Snatch
(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)
B.
Four sets of:
15 second Ring Support Hold
immediately followed by…
Max Reps of Strict Tempo Ring Dips @ 1111
Rest 30 seconds
C.
For times:
21-15-9
Toes-to-Bar
Push-Press
Rest 2 minutes and then …
21-15-9
Pull-Ups
Bar Facing Burpees
35-54: 95/65 lbs
55+: 65/45 lbs
D.
Shoulder Corrective Exercises
Two sets of:
Banded Seated Rows x 10-12 reps
Rest 45 seconds
Overhead Tricep Extensions x 20 reps (fast)
Rest 45 seconds
PVC Pipe Sit-Ups x 30 seconds
Rest 45 seconds
General Training Notes:
You’ve had some practice with a slow pull for your clean; now you are going to apply that slow pull to your snatch. Slow pull snatch doesn’t mean a slow snatch; it just means slow (aka patient) off the floor and then speed at mid-thigh. This will help your initial pulling mechanics (first pull) and should help you have a consistent pulling pattern. From there you’ll continue to work on your ring support hold and go immediately into max reps of strict ring dips. You should be able to get at least 3 reps here so, if that isn’t the case, then please do one of the scaling options.
Then a good ol’ fashioned couplet for today’s conditioning! You’ll start with T2B and push-press. For some of you T2B guru’s this will be unbroken. For many others have a goal of breaking just once in your T2B sets and then unbroken on your push-press. You’ll get 2 minutes of rest and then pull-ups and burpees. For this couplet try to stay unbroken! Remember, the round of 15 is the gut check round so stay mentally checked in there, knowing you are close to finishing!
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
Against a 3-minute clock:
15/10 Calories of Assault Bike or 20/15 Calorie Bike Erg
20 Push-Ups
12 Goblet Squats
Max Reps of Double Unders in remaining time.
35-54: 32/24 kg
55+: 24/16kg
Rest 4 minutes and repeat for a total of FOUR (4) sets – 28 minutes total.