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.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 2 second pause in catch
*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 1 rep @ 78-80% of 1-RM Snatch
*Set 4 = 1 rep @ 80-83% of 1-RM Snatch
*Set 5 = 1 rep @ 83-85% of 1-RM Snatch
*Set 6 = 1 rep @ 85% of 1-RM Snatch
B.
Five sets of:
2-4 Strict Tempo Ring Dips @ 4011
immediately followed by…
20-30 second Ring Support Hold
Rest 30 seconds
Copenhagen Side Plank x 30 seconds each side
(accumulate the time if necessary)
Rest 30-60 seconds
C.
35-54:
For time:
1,000 Meter Assault or Echo Bike
25 Toes to bar
50 Alternating DB Snatch (50/35 lbs)
25 Toes to bar
1,000 Meter Assault or Echo Bike
55+:
For time:
1,000 Meter Assault or Echo Bike
20 Toes to bar
40 Alternating DB Snatch (35/20 lbs)
20 Toes to bar
1,000 Meter Assault or Echo Bike
TIME CAP = 15 MINUTES
D.
Shoulder Corrective Exercises
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
General Training Notes:
No slow pull this week but still maintain PATIENCE in your first pull. When you receive the bar in your full squat snatch, be patient in the hole by pausing for 2 seconds. You’ll let the bar settle, then stand up with it. This is great to practice so that if lifting heavy and your timing is slightly off, you can be be comfortable with being patient in the hole since you’ve worked on pausing in the catch.
Onto tempo ring dips (please use a band if you can’t maintain that tempo). Please check out this article if you need a reminder on tempo training.
Then you’ve got a spicy Monday conditioning piece! You’ll start with 1000 meters on the assault/echo bike (please refer to the conversion chart if you need to use a different machine). Break up the toes to bar as needed based on your proficiency with them but I want everyone pushing on the db snatch. Work to stay in constant movement with these, even if you do slow down! Discipline will be needed on the second set of toes to bar so stay focused; then push to maintain the same pace on the bike that you had at the beginning of the workout!
You’ll finish with a little shoulder burner. My advice is to keep the DB LIGHT for this; the holds sneak up on ya!
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 5 minute clock, perform as many reps as possible of:
400 Meter Run
50 Double-Unders
30/22 Calorie Echo Bike
Max Reps Burpee Box Jump Overs (24/20″) in the remaining time
Rest 3 minutes between sets and repeat for a total of THREE sets.
(make sure you have at least 30 seconds to do the BBJO)