Mobility, Activation & Warm-Up
BikeErg or Row x 5 minutes @ easy pace
Activation
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill
Kettlebell Warm-Up
Two sets of:
Kneeling Kettlebell Halos x 5 reps each direction
Single Arm Kettlebell Shoulder to Overhead x 5 reps each side
Kettlebell Snatches x 10 reps
Russian Kettlebell Swings x 15 reps
A.
Every minute, on the minute, for 3 minutes:
2-3 Muscle Snatches @ 60+%
Followed by…
Every 90 seconds, for 9 minutes (6 sets of):
Mid-Thigh Snatch x 1.1 @ 75-80% (preferably off blocks)
B.
Push Press
Every 2 minutes, for 12 minutes (6 sets):
Set 1: 3 @ 65%
Set 2: 2 @ 70%
Set 3: 1 @ 75%
Set 4: 1 @ 80%
Set 5: 1 @ 85%
Set 6: 1 @ 88%
c.
Every 4 minutes, for 20 minutes (5 sets of):
300/250 Meter Row
5 Burpee Box Jump-Overs (24/20″; 55+ Step-Ups okay)
10 GHD Sit-Ups
5 Burpee Box Jump-Overs (24/20″)
GHD Standards:
35-59 Men: 40in (102cm)
35-59 Women: 37in (94cm)
60+ Men: 37in (94cm)
60+ Women: 31in (78cm)
Scaling Options for GHD Sit-Ups:
Weighted Sit-Up (20/14 lbs)
D.
Two sets of:
Max Effort Tempo Stationary Dips @ 1111
Rest as needed
General Training Notes:
You get some block work with your snatches today! We are continuing to build in your muscle snatch (ideally this is a little heavier then last week) and then you’ll work off blocks for your mid-thigh snatches. Please take about 10 minutes to build to your 75% and then start your sets. Keep the sets between 75-80% today and focus on solid mechanics.
If you followed our previous cycle you know that we build to heavy triples on push-press. We will know be building to heavy singles and using the muscle endurance gained from the last cycle!
Then its time to do some sprint repeats today. The goal should be to row at about your 1-2k pace, finish the burpees in under 20 seconds, transition quickly for an unbroken set on the GHD sit-ups, then hit your last burpees in under 20-25 seconds again. Rest and repeat. Seems simple right? Let us know where the wheels fall off! 😉