Mobility
Tricep Stretch x 45 seconds per side
T-Spine Pulse on Bench, Rack or Table x 45 seconds
Banded Perfect Stretch x 45 seconds per side
Get Low Warm-Up
Two sets of:
Assault or Echo Bike x 60 seconds
Over/Under Barbell Drill x 5 reps each direction
and finish with …
3-Position Snatch with Empty Barbell
Overhead Squat with 3 second pause x 5 reps
A.
Every minute, on the minute, for 3 minutes:
3 Muscle Snatches @ 60%
Followed by…
Every minute, on the minute, for 4 minutes:
2 Hang Power Snatches @ 70-75%
Followed by…
Every minute, on the minute, for 3 minutes:
1 Power Snatch @ 80%
**Special Note**
-Pause for 2 seconds in the receiving position of all POWER snatches.
-Focus is on quality technique over loading for this today.
B.
Five sets of:
Power Jerk x 3-5 reps @ 70-75%
Rest 60-90 seconds between sets
C.
“Devil’s Sweet Tooth”
For time:
24/18 Calories of Assault Bike
12 Devil’s Presses
20/14 Calories of Assault Bike
10 Devil’s Presses
16/10 Calories of Assault Bike
8 Devil’s Presses
12/6 Calories of Assault Bike
6 Devil’s Presses
35-54: 50/35 lbs
55+: 35/20 lbs
Compare time to May 13, 2023
D.
Two sets of:
Reverse Snow Angels x 20 reps (slow and controlled)
Rest as needed
General Training Notes: You all should be feeling more and more comfortable in your power snatches! The muscle & power snatch should be ‘forcing’ you to have a better finish position. Focus on getting triple extension (ankles, knees and hips extended) and then aggressively pulling under the barbell into your power position. Remember, your power position is ANYWHERE above parallel so as the weight gets heavier you may need to receive the bar lower and lower in your power position.
If you have blocks please use them for your power jerks so you don’t need to bring the barbell back to your shoulders every time.
Then a retest today … the Devil’s Sweet Tooth! This workout is all about moving through the devil’s presses smoothly. Take your first set of calories and reps at a smooth pace – you don’t need to be blazing fast on the devil’s press but just keep moving. Then the subsequent rounds need to be kicked into a higher gear. There isn’t a ton of time left so push the pace on the bike and start moving quickly on the devils press. Transition quickly and rev up your effort, especially on the last set. Be efficient with your devils press by using your hips to pop/drive the dumbbells overhead. I like to think of it as a double dumbbell snatch and I am using my hips as much as possible to propel the dumbbells overhead!