Mobility, Activation & Mobility
Band Assisted Hamstring Pulse x 60 seconds per leg
Partner T-Spine Stretch x 30 seconds
Every 4 minutes, for 12 minutes (3 sets of):
200 Meter Row
*Pulling*
*Pressing*
10 Dumbbell Deadlifts
50 Foot Double Dumbbell Overhead Carry
*Pulling:
Round 1: 10 Ring Rows
Round 2: 8 Kip Swings
Round 3: 6 Kipping or Butterfly Pull-Ups
*Pressing:
Round 1: 10 Push-Ups
Round 2: 8 Hand Release Push-Ups
Round 3: 6 Dive Bomber Push-Ups
A.
Take 10 minutes to build to 75% of your 1-RM and then …
35-49:
For time:
10 Squat Snatches (135/95lbs)
8 Squat Snatches (155/105lbs)
6 Squat Snatches (185/125lbs)
4 Squat Snatches (205/135lbs)
2 Squat Snatches (215/145lbs)
50-54:
For time:
10 Squat Snatches (105/75lbs)
8 Squat Snatches (135/95lbs))
6 Squat Snatches (155/105lbs)
4 Squat Snatches (185/125lbs)
2 Squat Snatches (205/135lbs)
55-59:
For time:
10 Squat or Power Snatches (95/65lbs)
8 Squat or Power Snatches (105/75lbs)
6 Squat or Power Snatches (135/95lbs)
4 Squat or Power Snatches (155/105lbs)
2 Squat or Power Snatches (165/115lbs)
60+:
For time:
10 Squat or Power Snatches (65/45lbs)
8 Squat or Power Snatches (75/55lbs)
6 Squat or Power Snatches (95/65lbs)
4 Squat or Power Snatches (105/75lbs)
2 Squat or Power Snatches (135/95lbs)
Time Cap = 11 Minutes
B.
Option 1 (Machine Based Cardio):
Complete as many calories as possible in 6 minutes of:
300 Foot Shuttle Run (25 Foot increments)
35/28 Calorie Echo or Assault Bike
300 Foot Shuttle Run (25 Foot increments)
Max Calorie Row or Ski in the remaining time.
Rest 2 minutes, and repeat for THREE sets total.
OR
Option 2 (“CrossFit” Style Stimulus):
Complete as many reps as possible in 6 minutes of:
30 Crossovers
10 Right Arm Snatches
10 Right Front Rack Lunges
10 Left Arm Snatches
10 Left Front Rack Lunges
Rest 2 minutes, and repeat for THREE sets total. Pick up where you left off on each round.
35-54: 70/50 lbs
55+: 50/35 lbs; 20 Crossovers
C.
Three sets of:
5 Hamstring Plate Slider Negatives @ 50A1
Rest 60 seconds
Prone Plank Hold x 60 seconds (add weight if this is easy)
Rest 60 seconds
Optional Cooldown
Rotate through the following for 7-10 minutes:
90-120 seconds bike
60 seconds Butterfly Stretch
General Training Notes
Snatch Ladder
Get ready for a fun snatch ladder event today! You will use one barbell for this so you have some ‘rest’ while you unload and load the bar. This is a skill in itself to learn how to quickly transition plates on and off the barbell. Lay out your plates in a way that makes the most sense but please be safe with the location of the plates. We don’t want them dangerously close to the barbell. In order to get in a quality training piece, suggested loading if the above percentages are higher than your 1RM…
10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80%
2 @ 85-90%
Conditioning Options
Today’s conditioning piece comes with two options again. We’re in a between week so we want to make sure that people are getting healthy and not beating themselves up too much before next weeks quarterfinals. Both options are the same time domains, one is just a little higher impact than the other. The machine based piece we’ll be looking to get about 90 seconds to 2 minutes on the row or ski at the end. Basically that means you’re moving at a smooth pace on the shuttle runs and bike beforehand, not gassing yourself out. If you’re going for the more CrossFit style stimulus then we’re hitting some heavy db snatches and lunges. Please be safe with the snatches and if the weight is too heavy drop down to a more manageable weight. You should aim for unbroken on the dumbbell snatches + lunges, then take your rest before switching arms if you have to. The crossovers are a skill that threw people for a loop last year so make sure that you’re really focused on efficiency there.
Hamstring Finisher
Furniture sliders for the win! Make sure you are adhering to the tempo and going slow on the way down. You can reset anyway you’d like; we are just focusing on the eccentric. Then a plank hold but really any ab iso hold will do here!