Mobility & Activation
5-10 minutes easy jog, row or bike and then …
Upper Body Warm-Up
Perform 8-10 reps with each drill
followed by …
Banded Pass Thrus in Squat x 10 reps
and finish with …
3-Position Snatch Warm-Up (empty barbell)
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
A.
Every 90 seconds, for 6 minutes (4 sets):
Drop Snatch x 1 rep
followed by…
Overhead Squat:
Take 10 minutes to build to 100-110% of your Max Snatch
B.
Every 90 seconds, for 9 minutes (6 sets):
3-Position Snatch @ 65-75% of 1-RM Snatch
C.
Every 2 minutes, for 16 minutes (8 sets)
3 Snatch Pulls to Knee + Snatch @ 75-85%
The first three pulls will be only to your knee – focusing on perfect weight distribution keeping your hips down and chest up on separation..then snatch the weight.
D.
One round at conversational pace:
1000/800 Meter Echo/Assault Bike
15 Overhead Squats
1000 Meter Row
**Muscle-Ups / Ring-Dips
800 Meter Run
15 Overhead Squats
35-49: 135/95 lbs; 10 Ring Muscle-Ups
50-54: 105/75 lbs; 7 Ring Muscle-Ups
55-59: 95/65 lbs; 4 Ring Muscle-Ups
60+: 65/45 lbs; 7 Ring Dips
Rest 3 minutes and then …
Every minute, on the minute, for 5 minutes:
3 Wall Walks
Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
E.
One set of:
Banded Hamstring Curls x 100 reps
(complete in as few sets as possible)
Then…
Take any extra time you may have today to work on mobility and make sure you are taking care of recovery. Prioritize your thoracic spine and shoulders because we will be going overhead tomorrow.
General Training Notes
Keep it light with your drop snatches! I saw many going heavy last week but that defeats the purpose of this drill. I am looking for speed, driving the body under the bar and receiving the bar overhead at the same time your feet land! For your overhead squats please take the bar from a rack. Then more positional work at relatively light weight. After your positional work you’ll do a snatch complex that reinforces your pull off the floor to mid knee. Focus on keeping the back angle the same when you move your knees back as you pull the bar from floor to mid-knee.
Then you’ve got an aerobic gymnastics conditioning piece. Keep this at a conversational pace so you can focus on being really crisp and smooth with your gymnastics exercises and then efficient with your overhead squats, making sure you get full depth and are breathing well. Don’t worry – you get to push the intensity tomorrow. 😉