Mobility, Activation & Warm-Up
Spend 60-90 seconds on each side in the following stretches:
–Banded Pec Distraction
–Banded Lat Stretch
Followed by…
Two sets of:
10 Single Leg Hip Bridges (each leg)
10 Monster Walk Steps (forward and backward)
10 Lateral Monster Walk Steps (left and right)
10 Goblet Hold Alternating Lateral Lunges
5 Kettlebell Windmills (right)
5 Kettlebell Windmills (left)
Followed by…
Barbell Warm-Up
3 Snatch Grip RDL’s
3 Snatch Pulls
3 Muscle Snatches
3 Overhead Squats (3 second pause in the bottom)
3 Drop Snatches
3 Snatch Balances
3 Full Snatches
A.
Every 2 minutes, for 20 minutes (10 sets of):
Snatch Grip Deadlift + Snatch + Overhead Squat
Sets 1-3: 60-70%
Sets 4-6: 75-80%
Sets 7-10: 80+%
B.
Five sets of:
Back Squat x 5 reps
Rest 2 minutes between sets
*Start your first set around 70% and build to a heavy but successful set of 5 reps for the day.
IF YOU ARE DOING INDIVIDUAL QUARTERFINALS THIS WEEK THEN KEEP THESE SQUATS BETWEEN 55-65%
C.
35-49:
30-20-10 reps for time of:
Concept 2 Bike Erg OR Echo Bike Calories
*Overhead Hold*
Toes to Bar
*Perform a 60 Second Double Kettlebell Overhead Hold (53/35lbs) AFTER each set on the Bike or Row, BEFORE the Toes to Bar.
50-54:
30-20-10 reps for time of:
Concept 2 Bike Erg OR Echo Bike Calories
*Overhead Hold*
Toes to Bar
*Perform a 60 Second Double Kettlebell Overhead Hold (44/26lbs) AFTER each set on the Bike or Row, BEFORE the Toes to Bar.
55+:
30-20-10 reps for time of:
Concept 2 Bike Erg OR Echo Bike Calories
*Overhead Hold*
Toes to Bar
*Perform a 60 Second Double Kettlebell Overhead Hold (35/18lbs) AFTER each set on the Bike or Row, BEFORE the Toes to Bar.
D.
Three-Four sets of:
30 Second Side Plank (right)
50 Foot Suitcase Carry (right)
30 Second Side Plank (left)
50 Foot Suitcase Carry (left)
Optional Cooldown
5 Minute Spin on Bike @ low damper
2 Minutes Lat Stretch
5 Minutes Spin on Bike @ low damper
General Training Notes
Snatch Complex
Can you tell we are working all the ways to reinforce good mechanics off the floor? The Snatch Grip Deadlift is to help you ‘feel’ the positioning in your pull without any speed. Then, you’ll lower the barbell back to the floor and snatch. After you stand up with the barbell perform one overhead squat (do not drop the bar until your overhead squat is done).
Back Squat
You are building to a heavy 5 reps today! The past few weeks of progressions have had you hitting some higher rep ranges (10, 6-8) so use those numbers to set a goal for the heavy 5 reps you’d like to hit today. IF YOU ARE DOING INDIVIDUAL QUARTERFINALS THIS WEEK THEN KEEP THESE SQUATS BETWEEN 55-65% – you are not building to a heavy 5 reps.
30-20-10 Conditioning
This is such a fun workout! It comes from the 2023 Down Under Championship. It was a team workout where one person was on each of the stations (toes to bar, overhead hold, and calories) and they rotated after each person finished. That meant you had to go fast and try to go unbroken. Be smart with your grip on the toes-to-bar but know that your grip gets a rest on the bike. If you are really strong with toes-to-bar then challenge yourself to go unbroken today!
Toes-to-Bar Progression Options:
Knees-to-Elbows
Knees-to-Chest
V-Ups
Supine Leg Lifts