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:
2 Muscle Snatches @ 60+%
Followed by…
Every 90 seconds, for 9 minutes (6 sets of):
Power Snatch x 1.1 @ 80-90%
B.
Against a three-minute running clock, complete as many rounds and reps as possible of:
4 Alternating Single Arm Devils Press
6 Dumbbell Shoulder to Overhead
8 Dumbbell Goblet Squats
10 Shuttle Run Lengths (25 feet = 1 rep)
Rest 60 seconds and repeat for a total of FIVE sets (picking up where you left off each time).
35-44: 70/50 lbs
45-54: 50/35 lbs
55+: 35/20 lbs
C.
Three sets of:
Incline Dumbbell Rows x 10 reps
Rest 45 seconds
Single Leg Hip Thrusts x 8 reps per leg
Rest 45 seconds
D.
Two sets of:
Max Effort Overhead Banded Triceps Extensions
Rest 60-90 seconds between sets
General Training Notes:
Continuing with our snatch progressions; going from the hang position to the floor. These are power snatches so please focus on having a big finish and keeping your feet from star fishing. To help with this, try drawing chalk marks where you’d like your feet to land for your power snatch for a visual cue!
Then some sprint work today! Interval training like this pays off down the road but it sure does hurt in the moment. We’re looking to see how consistent you can be with each set. The goal here is to be smooth on the dumbbell, planing your breaks wisely so that you’re not spending too much time staring at them sitting on the floor. Breaking before the last devil’s press and before going into the shoulder to overhead is probably the best strategy if you can swing it. Try to keep the goblet squats unbroken, then use the first couple shuttle run lengths to shake out. Three minutes goes by quick so make sure you’re moving and not staring at that dumbbell too much.