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:
Row @ relaxed pace (nasal breathing only) x 2 minutes
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.
Five sets of:
Slow Pull Snatch + Hang Snatch + Overhead Squat
Rest 2 minutes
*Must be unbroken; build to what feels heavy for today.
B.
Every 2 minutes, for 10 minutes (5 sets of):
Back Squat x 6 reps @ 81%
C.
Against a 4 minute clock, complete as many reps as possible of:
15 Wall Ball Shots
10 V-Ups
5 Power Cleans
Rest 2 minutes between sets and repeat for a total of THREE sets. Pick up where you left off.
35-49: 30/20 lbs to 10/9′ target; 135/95 lbs
50-54: 20/14 lbs to 10/9′ target; 135/95 lbs
55+: 20/10 lbs to 9′ target; 95/65 lbs
Optional Cooldown
Spend 10 minutes on muscle flossing any joint that feels tight or inhibited.
General Training Notes:
We are building on your slow pull snatch from last week and adding a hang squat snatch plus an overhead squat. You can build to a heavy for this complex but start around 68-70% and don’t sacrifice form for load. Onto your sets of back squats; please refer back to October 23rd to see what your sets where at then.
Now onto your Monday intervals. You are doing 4 minute amraps and are picking up where you left off for the new interval so you will record one score for your rounds + reps. Onto strategy! Four minutes will go by quick so you want to be moving at high intensity during that time. Be smooth on those wall ball shots. Going unbroken with the heavy wall ball may not be the best advice if it is going to jack up your heart rate and force you to take a break before the v-ups. You may want to do something like 8/7. If you are using your regular weight for wall ball shots then your goal should be unbroken. Have a quick transition to the v-ups. Please refer here for a reminder of v-up standards.
Then try to go unbroken on your power cleans! You can have a quick breath as you move from the barbell back to the wall ball shots. Make sure you breathe during your power cleans but try, at least for your first amrap, to keep those cleans unbroken.
Please make note of what approach works best for you. The more detailed the notes the better you can glean from your training session.