Mobility
Banded Perfect Stretch x 45 seconds per side
IT Band Stretch x 45 seconds per side
Activation
Two sets of:
Single Arm Cuban Press (light) x 6 reps per side
90/90 Hip Rotations x 60 seconds
Warm-Up
Two rounds of:
200 Meter Row
Banded Forward Walk x 10 reps
Banded Backward Walk x 10 reps
Banded Squats x 10 reps
A.
Every minute, on the minute, for 3 minutes:
Muscle Snatch x 1 rep
followed by …
Every minute, on the minute, for 5 minutes:
Snatch Balance x 2 reps*
*Please use blocks if possible.
B.
Every 2 minutes, for 10 minutes (5 sets) of:
1 Tempo Front Squat @ 30X1 + 1 Front Squat @ 80-85%
C.
Three sets for times of:
200 Meter Run
15 Bar Facing Burpees
12 Hang Power Snatches
9 Overhead Squats
Rest or alternate full sets 1:1 with a partner.
35-49: 125/85 lbs
50-54: 95/65 lbs
55-59: 85/55 lbs
60+: 65/45 lbs
If with family and you want to include them on the workout, give this one a try:
200 Meter Run
20 Alternating Dumbbell Snatches
15 Burpees
10 Goblet Squats
Rest while your partner goes
D.
Four sets of:
20 Ceiling Reaching Crunches
15 Lying Leg Lifts
10 V-Ups
Rest as little as possible
Optional Cooldown
Walk on Assault Runner / Treadmill for 10 minutes @ conversational pace.
General Training Notes:
For those of you looking to get immediately back into the gym to burn off that turkey dinner … we’ve got a fun one in store for you! Muscle snatches and snatch balances will help prep your shoulders and fast twitch muscles for the conditioning. I don’t care about the % on your snatch balance but care more about your movement quality and SPEED of punching under the bar. That being said, a good starting % for your reps would be about 70% of your 1-RM and you can build from there as long as you maintain speed and are landing as low as possible. This is the last week of your front squat progressions before we test next week!
Then onto your barbell cycling! This is such a fun workout!! You all have been working a ton on hang power snatches so today you get to lighten the load, increase the reps and complete these with an elevated heart rate. What isn’t to love? The 200 meter run should be fast; then smooth on your burpees (not worth it here to sprint the burpees) and then onto the barbell. Can you go unbroken on the barbell? This will test grip as well as overhead stability with an elevated heart rate. For training purposes we want you coming into the hang snatches breathing hard so that you know what it feels like to push and have to cycle the barbell. Take notes on all aspects of this workout. Times, how you felt, if you had to break, where you could’ve pushed, etc. The more detailed the notes the more you’ll get from this session.