Mobility + Activation
Two sets of:
Row x 90 seconds
Banded Perfect Stretch x 45 seconds per side
Followed by…
Two sets of:
Slider Seal Walk x 25ft forwards, 25ft backwards
15 Second Dead Hang from Pull-Up Bar
Warm-Up
Two sets of:
PVC Pipe Pass Thrus x 10 reps
PVC Pipe Press from Behind the Neck x 10 reps
PVC Pipe Overhead Squats x 5 reps (ideally in a doorway or posted by a rig to work on positioning)
followed by …
Snatch Warm-Up – Bar Work (3-6 reps each)
A.
Every 2 minutes, for 12 minutes (6 sets):
Mid-Thigh Snatch (please use blocks if possible)
*Set 1 = 2 reps @ 60% of 1-RM Snatch
*Set 2 = 2 reps @ 65% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 70% of 1-RM Snatch
*Set 5 = 2 reps @ 75% of 1-RM Snatch
*Set 6 = 1 rep @ 80% of 1-RM Snatch
B.
Every 30 seconds for 8 minutes (8 sets each):
Station 1 – Strict Ring Dip x 3 reps
Station 2 – Strict Ring Pull-Up x 3 reps
Scaling Options for Strict Ring Pull-Ups:
Band Assisted Ring Pull-Ups
Strict Pull-Ups
C.
Off-Season || Conditioning
For time:
500 Meter Row
15 Chest-to-Bar Pull-Ups (55+: 10 Chest-to-Bar Pull-Ups)
500 Meter Row
When the running clock reaches 10:00…
For time:
30 Wall Ball Shots
30 Chin-over-the-Bar Pull-Ups
30 Wall Ball Shots
35-54: 20/14 lbs to 10/9′ target
55+: 20/10 lbs to 9′ target
When the running clock reaches 20:00…
For time:
50 Toes-to-Bar (55+: 40 Toes-to-Bar)
Substitutions for Chest-to-Bar Pull-Ups (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted
Substitutions for Toes-to-Bar:
50 V-Ups (55+: 40 V-Ups)
Semi-Finals || Conditioning
For time:
500 Meter Row
15 Bar Muscle-Ups (55-54: 10 reps; 60-64: 8 reps; 65+: 6 Jumping Bar Muscle-Ups)
500 Meter Row
When the running clock reaches 10:00…
For time:
30 Wall Ball Shots
30 Chest-to-Bar Pull-Ups (60+: 20 Chest-to-Bar Pull-Ups)
30 Wall Ball Shots
35-54: 30/20 lbs to 10/9′ target
55+: 20/14 lbs to 10/9′ target
When the running clock reaches 20:00…
For time:
60 Toes-to-Bar (55+: 50 Toes-to-Bar)
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Substitutions for Chest-to-Bar Pull-Ups (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted
D.
Shoulder Corrective Exercises
Two sets of:
Banded Seated Rows x 10-12 reps
Rest 45 seconds
Overhead Tricep Extensions x 20 reps (fast)
Rest 45 seconds
Prone Plank Hold x 45-60 seconds
Rest 45 seconds
Athlete Notes:
We are working on a strong, powerful position from the mid-thigh position for your snatch. Ideally you have blocks and can set up with the barbell sitting at mid-thigh. Please adjust the % if your form suffers.
Then you are continuing with your strict ring dips and ring pull-ups with a little more volume this week. Make sure you are maintaining a strong position throughout so don’t be afraid to add a band for assistance if needed as you go along in your sets. The goal is volume accumulation and that can be accomplished with or without a band.
Then two different conditioning pathways but similar movement patterns. The conditioning is gymnastics heavy so off-season athletes please adjust the rep scheme of the gymnastics movements if needed.
Semi-finals bound athletes have BMU, C2B pull-ups, heavy wall ball shots and toes-to-bar in todays conditioning. The intention for today is to let your body dictate your speed. I don’t want you being reckless but I also don’t want you overthinking todays session. Turn off the mind and just move. Start off at a measured pace and go from there. For some, the BMU will be a limiting factor. Please move on if you spend more then 4 minutes at the BMU portion of the workout. Todays motto is ‘grind;’ don’t let your mind be the limiting factor today, let it be the driving force!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Option
Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calorie Ski Erg or Row
15 Ground to Overhead
20/15 Calorie Ski Erg or Row
15 Dumbbell Box Step Overs (24/20″)
At the 20 minute mark. . .
Six rounds for time of:
20/15 Calorie Bike Erg or Assault Bike
Rest 30 seconds
35-54: 105/75 lbs; 50/35 lbs
55+: 85/55 lbs; 35/20 lbs