Mobility + Activation
Thoracic Twists x 30 seconds
Banded Hamstring Pulses x 30 seconds per side
Bird Dog x 10 reps per side
Warm-Up
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Skydivers
60 Seconds Assault Bike
30 Seconds Banded Good Mornings
30 Seconds Light KB Swings
A.
For movement quality complete every minute, on the minute, for 12 minutes, (6 sets) of:
Station 1: 30 seconds Strict Handstand Push-Ups (55+: 2-5″ riser)
Station 2: 10 Double-Unders + 4 Pull Ups + 2 Chest-to-Bar Pull-Up
(use a band if needed on the pull-up portion of the complex)
B.
Every 2 minutes, for 20 minutes (10 sets of):
Snatch
Sets 1-4: 3 reps @ 75%
Sets 5-7: 2 reps @ 80-85%
Sets 8-10: 1 rep @ 85+%
C.
Four sets of:
8 Deadlifts
12/9 Calorie Echo or Assault Bike
Rest 1:1 or alternate with a partner
followed by…
Four sets of:
20/15 Calorie Row
20 Russian Kettlebell Swings
Rest 1:1 or alternate with a partner
Followed by…
Four sets of:
12/9 Calorie Echo or Assault Bike
20/15 Calorie Row
Rest 1:1 or alternate with a partner
35-49: 275/185 lbs; 32/24 kg
50-54: 255/155 lbs; 24/16 kg
55-64: 225/125 lbs; 16/12 kg
65+: 205/105 lbs; 16/12 kg
**Please adjust the deadlift weight if it is more than 80% of your 1-RM
D.
Four rounds of:
20 Tempo Bicycles (10 Each Side) @ 1111
20 Lying Leg Lifts
5 Divebomber Push-Ups
General Training Note:
Strike when the iron is hot! If that defines you and your snatches today then continue to build to a new 1-RM! If that isn’t you then stick to the % and move on if you miss twice in a row.
You’ve got a conditioning piece that is designed to test your posterior chain endurance. We’ve been doing a lot of work on deadlift strength and deadlift endurance so today you’ll be testing out your posterior chain endurance in this longer piece. Make sure you are hinging properly, especially on the deadlifts. For the KB swings, reach through the legs and keep the knee bend very minimal (channel your athletic stance on the swings). Then hammer it home with the final bike and row piece. I want intensity high when you work since you’ll be getting a quick rest (ideally you can do this with a partner).
Happy Saturday!
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.
Running Option
10 Minute Warm-Up Jog
30 Minute Easy-Medium Paced Run