Mobility + Activation
Banded Perfect Stretch x 60 seconds per side
Foam Roll IT Bands & Calf x 2 minutes per side
and then …
Frog Pump x 15 reps (weighted or unweighted)
Paloff Press x 10 reps + 30 second hold per side
Warm-Up
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
10 Bicep Curl + Press per arm (light)
10 Wide Stance Goblet Squats
Bar Complex*
*
3 Bent-Over Barbell Rows
3 Muscle Snatches
3 Overhead Squats
A.
Every minute, for 5 minutes, complete:
Press in Receiving Position x 1-2 reps
Build over the course of the 5 minutes
and then …
Every 2 minutes, for 10 minutes, complete:
Snatch Balance + Overhead Squat with a 2 second pause at the bottom
B.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 3 reps
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
Focus on moving as explosively as possible on all reps.
C.
Off-Season Bound || Conditioning
35-54:
For Time:
15 Power Snatches (95/65 lbs)
20 Burpee Box Jump Overs (24/20′)
15 Toes-to-Bar
8 Rope Climbs*
15 Toes-to-Bar
20 Burpee Box Jump Overs
15 Power Snatches
55+:
For Time:
15 Power Snatches (65/45 lbs)
20 Burpee Box Jump/Step-Overs (24/20′)
15 Toes-to-Bar
6 Rope Climbs
15 Toes-to-Bar
20 Burpee Box Jump/Step-Overs
15 Power Snatches
*If you don’t have access to a rope then please sub in 3 Towel Pull-Ups for every rope climb
Semi-Finals Bound || Conditioning
35-54:
For Time:
15 Power Snatches (105/75 lbs)
20 Burpee Box Jump Overs (24/20′)
25 V-Ups
10 Rope Climbs
25 V-Ups
20 Burpee Box Jump Overs
15 Power Snatches
55-64:
For Time:
15 Power Snatches (75/55 lbs)
20 Burpee Box Jump/Step-Overs (24/20′)
25 V-Ups
8 Rope Climbs
25 V-Ups
20 Burpee Box Jump/Step-Overs
15 Power Snatches
65+:
For Time:
15 Power Snatches (65/45 lbs)
20 Burpee Box Step-Overs (24/20′)
20 V-Ups
6 Rope Climbs
20 V-Ups
20 Burpee Box Jump-Overs
15 Power Snatches
D.
Three sets of:
Glute Ham Raises x 8 reps @ 4011
Rest 90 seconds
*If needed, try band assisted GHR
General Training Notes:
Everyone is working on priming solid positioning for snatches. Press in the receiving position is challenging and so start very light. You should not be bouncing as you press the barbell up but staying really tight. If you aren’t able to get into a good position then try either (1) sitting in a power position and completing the press behind the neck or (2) try using a band. Then you’ll go into some heavy snatch balance + overhead squats! Everyone will follow with back squats (week 2 of a new cycle).
Off-season athletes have a similar structure to the semi-finals athletes today but with toes-to-bar whereas our semi-finals bound athletes are going to do v-ups to play around with adhering to the movement standards per Games. The conditioning starts off with barbell cycling, moves into burpee box jump overs that requires more mental commitment then anything and into some movements that will blast the core. The rope climbs will be where people can fall off on pacing or keep their foot on the pedal. Core may be tired following the t2b/v-ups but not enough to slow you down on the rope climbs. Get a big jump up to the rope, bring the knees high up toward the elbows and stand. The t2b/v-ups following the rope climbs will be a grind but stay aggressive back down to the barbell. No set rep scheme here, just go by feel and bring the shins right back to the barbell if you break. This will help you get your hands back on quickly.
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.
Hypertrophy Session
A.
Five sets of:
4-6 Strict Tempo Stationary Dips @ 4011
Rest 30-45 seconds
Frog Flags x 60-75 seconds
Rest 30-45 seconds
B.
Three sets of:
Bridged Dumbbell Floor Press x 10-12 reps @ 3011
Rest 60 seconds
Hanging Leg Raises x 10 reps @ 2111
Rest 60 seconds