Mobility
One-Two sets of:
30 seconds Pec Smash Per side
30 seconds T-Spine Pulse on Bench
Activation
Two sets of:
Prone Incline Y’s, T’s, W’s
Warm-Up
Two sets of:
Prone PVC Pipe Pass Thrus x 10 reps
Prone PVC Pipe Press Behind the Neck x 10 reps
PVC Pipe Overhead Squat x 10 reps
PVC Pipe Press behind the Neck in Receiving Position x 5 reps
A.
Every 90 seconds, for 12 minutes (8 sets):
Snatch x 1 rep from low blocks @ 75+%
*Set the block height to where the bar sits at mid patella. Please build over the course of the 8 sets. If you do not have blocks, then perform this as a hang snatch from mid patella.
B.
Every 2 minutes, for 10 minutes (5 sets of):
Back Squat x 4 reps @ 84%
C.
Against a 5 minute clock, complete as many reps as possible of:
15 Thrusters*
12 Toes to Bar
9 Bar Facing Burpees
Rest 2:30 between sets and repeat for a total of THREE sets. Start back at the beginning for each set.
35-49:
*Set 1 – 125/85lbs
Set 2 – 115/75lbs
Set 3 – 95/65lbs
50-59:
*Set 1 – 115/75lbs
Set 2 – 95/65lbs
Set 3 – 75/55lbs
60+:
*Set 1 – 95/65lbs
Set 2 – 75/55lbs
Set 3 – 65/45lbs
D.
Optional
Three sets of:
8-10 Right Leg Reverse Lunges (Back Rack)
Rest 30 seconds
8-10 Left Leg Reverse Lunges (Back Rack)
Rest 90 seconds
General Training Notes:
Free reign with your snatches off blocks today! Just start at 75% and build to a heavy for the day. Just make sure that the mechanics are the priority! As you progress with this squat cycle your volume will get lower but intensity a bit higher. Todays progressions are 5×4 but keep the % across all five sets at 84%. Then you’ve got three 5 minute amraps to do with descending load. This means you get to continue moving at the same speed as you fatigue. We’re looking for high volume thrusters because Monday’s are all about building up that muscle endurance in your lower body (a request from many of you). The goal here is 1-2 sets on all rounds of thrusters followed by 1-2 sets on all rounds of toes to bar and then consistent paces on the burpees. That 2:30 rest is going to go by quick but should hopefully decrease your heart rate enough to where you can continue at the same sustained effort even as fatigue sets in. Enjoy!