Mobility
Partner T-Spine Stretch x 15 seconds
followed by …
Band Distracted Pec Stretch x 45 seconds per arm
60 Seconds T-Spine Mash & Hold on a foam roller
Activation
Banded Face Pulls x 20 reps
Rest as needed
Y-T-W Exercise x 5-6 reps each (can do this on the floor on prone on a bench)
Rest as needed
“Warm-Up”
60 Seconds Prone Plank Hold
200 Meter Nasal Breathing Only Jog
5 Scap Push Ups + 10 Push Ups @ 111
400 Meter Nasal Breathing Only Jog
10 Single Arm DB Overhead Squat (5 per side)
200 Meter Nasal Breathing Only Jog
5 Hawaiian Squats per side
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1.1 reps from blocks @ 65-75%
*Set the block height to where the bar sits at mid thigh.
*Rest 5-10 seconds between singles.
*If you do not have blocks, then perform this as a hang snatch from mid thigh.
B.
Every 2 minutes, for 8 minutes (4 sets of):
Back Squat x 10 reps @ 60%
C.
Against a 2 minute clock, complete as many rounds and reps as possible of:
15/12 Calorie Row
8 Unbroken Dumbbell Thrusters
8 Toes to Bar
Rest 60 seconds between sets and repeat for a total of SIX sets (18 minutes)
35-54: 50/35 lbs
55+: 35/20 lbs
*Pick up where you left off on each round.
*Dumbbell thrusters must be completed unbroken, unless you are mid-set when the clock expires.
Toes-to-Bar Substitutions:
Knees to Elbows
Knees to Chest
V-Ups
Supine Leg Raises
D.
Three sets of:
12 GHD Hip Extensions (unweighted) @ 2012
Rest 60 seconds
Butterfly Stretch x 60 seconds
Rest 60 seconds
Athlete Notes:
Day 1 of the new cycle starts today! Based on this past cycle we want to focus on (1) turnover speed and (2) full extension with snatches. So we are starting with snatches off the blocks and those two points should be your main focus. Check out this video to help you get full extension.
Onto some volume back squats today and then some interval work. You will be completing 2 minute amraps with 60 second rests. You will complete a total of 6 sets so make sure you are appropriately pushing your pace without hitting your red line too early. The dumbbell thrusters should be unbroken so you may need to rest a bit before picking them up as the sets get higher. Make sure to pick up from where you stopped, resulting in one total score of rounds + reps.
**If strength is your primary need right now then substitute today’s metcon for the strength accessory option in the additional sessions**