Mobility, Activation & Warm-Up Flow
Rotate through the following two drills over the course of 4 minutes:
Band Assisted Pec Stretch
Band Assisted Hip Flexor Stretch
and then …
Two sets of:
30 seconds of Prone Facing Pass Thrus (add weight if you’d like)
Rest 30 seconds
and then …
Warm-Up Flow
2 Minute Row @ 50-55% effort
30 Seconds Banded Squats
90 Seconds Row @ 60-65% effort
30 Seconds Shoulder Circles (forward)
60 Seconds Row @ 70-75% effort
30 Seconds Shoulder Circles (backward)
A.
Snatch Positional Work
Every 60 seconds, for 5 minutes:
Snatch Press in Receiving Position x 2 reps
EARN THIS POSITION! Start with a PVC pipe and ensure you are not bouncing out of the bottom. If you are able to do this with a PVC pipe then move to an empty barbell. This is a drill to improve mobility and to get those shoulder blades moving well.
Every 90 seconds, for 12 minutes (8 sets):
Snatch Balance
Build in weight over the course of the 8 sets. Focus on speed as you move your feet quickly and punch under.
B.
Complete as many rounds and reps possible in 5 minutes of:
4 Power Snatches
8 Burpee Pull-Ups
Rest 60 seconds, followed by…
Complete as many rounds and reps possible in 5 minutes of:
4 Power Snatches
8 Pull-Ups
Rest 60 seconds, followed by…
Complete as many rounds and reps possible in 5 minutes of:
4 Power Snatches
8 Chest-to-Bar Pull-Ups
AMRAP 1:
35-44: 115/85 lbs
45-49: 105/75 lbs
50-54: 95/65 lbs
55-59: 75/55 lbs
60+: 55/35 lbs
AMRAP 2:
35-44: 135/95 lbs
45-49: 115/85 lbs
50-54: 105/75 lbs
55-59: 95/65 lbs
60+: 65/45 lbs
AMRAP 3:
35-44: 155/105 lbs
45-49: 135/95 lbs
50-54: 115/85 lbs
55-59: 105/75 lbs; 3 Power Snatches + 6 Chest-to-Bar Pull-Ups
60+: 85/55 lbs; 2 Power Snatches + 4 Chest-to-Bar Pull-Ups
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Ups:
Band Assisted Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar or Chin-over-the-Bar Pull-Ups
C.
Every minute, on the minute, for 12 minutes (4 sets ) of:
Station 1: 30 second Dumbbell Bat Wing Hold (light)
Station 2: 60 second Wall Slides or Floor Slides
Station 3: 30 second Hang From Pull Up Bar
Athlete Notes:
Gymnastics and a barbell, everyone’s favorite combo. These 5 minute AMRAP’s are going to be a unique test as they’re going to get very grippy and really test your ability to pull under fatigue. The first section is going to be a bit of a trap with the light barbell. Most of you would benefit from fast singles as the burpee pull-up volume will accumulate quickly. That said, 5 minutes goes by very fast so you have to be diligent about putting your hands back on the barbell. The second 5 minute amrap we see a slightly heavier bar and your back + lats may start to pump up at this point. Singles are definitely the smart option here as your grip fatigue may be setting in and you will need a strong pull on the C2B. When you get to the final barbell it’s going to be a gut check. Put your hands on the bar and don’t waste any time between reps. Stay on the pull-up bar for as long as you can stay in rhythm. Keep a piece of chalk on the j-peg so you can be chalking up during your 60 seconds rest and, if needed, during the AMRAP. Test out wearing some wrist bands if you find that you are a pretty prolific sweater!
If, at any point, you feel like you are going to rip then please stop. We don’t want any torn hands today!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastic Option
35-49:
For time of:
3 Rope Climbs
12 GHD Sit Ups
50 Double-Unders
2 Rope Climbs
12 GHD Sit Ups
50 Double-Unders
1 Rope Climb
12 GHD Sit Ups
50 Double-Unders
1 Rope Climb
12 GHD Sit-Ups
50 Double-Unders
2 Rope Climbs
12 GHD Sit-Ups
50 Double-Unders
3 Rope Climbs
15 GHD Sit-Ups
50 Double-Unders
50-54:
For time of:
3 Rope Climbs
10 GHD Sit Ups
40 Double-Unders
2 Rope Climbs
10 GHD Sit Ups
40 Double-Unders
1 Rope Climb
10 GHD Sit Ups
40 Double-Unders
1 Rope Climb
10 GHD Sit Ups
40 Double-Unders
2 Rope Climbs
10 GHD Sit Ups
40 Double-Unders
3 Rope Climbs
10 GHD Sit Ups
40 Double-Unders
55+:
For time of:
3 Rope Climbs
10 Weighted Sit Ups
30 Double-Unders
2 Rope Climbs
10 Weighted Sit Ups
30 Double-Unders
1 Rope Climb
10 Weighted Sit Ups
30 Double-Unders
1 Rope Climb
10 Weighted Sit Ups
30 Double-Unders
2 Rope Climbs
10 Weighted Sit Ups
30 Double-Unders
3 Rope Climbs
10 Weighted Sit Ups
30 Double-Unders
GHD Sit-Up Standard:
35-54 Men: 40″ from top of seat to floor
35-54 Women: 37″ from top of seat to floor
60+ Men: 37″ from top of seat to floor
60+ Women: 31″ from top of seat to floor
Scaling Options for Rope Climbs (choose one of the following):
2 Strict Pull-Ups for every 1 Rope Climb
Rope Pull-Up Options from floor
Scaling Options for GHD Sit-Ups (choose one of the following):
Only lay back to parallel of the floor
Weighted Sit-Ups (20/14 lbs)
2 Alternating V-Ups for every 1 GHD Sit-Up