Mobility
Tricep Stretch x 45 seconds per side
T-Spine Pulse on Bench, Rack or Table x 45 seconds
Banded Perfect Stretch x 45 seconds per side
Get Low Warm-Up
Two sets of:
Assault or Echo Bike x 60 seconds
Over/Under Barbell Drill x 5 reps each direction
and finish with …
3-Position Snatch with Empty Barbell
Overhead Squat with 3 second pause x 5 reps
A.
Every minute, on the minute, for 3 minutes:
3 Muscle Snatches @ 50%
Followed by…
Every minute, on the minute, for 4 minutes:
2 Hang Power Snatches @ 55-60%
Followed by…
Every minute, on the minute, for 3 minutes:
1 Power Snatch @ 65-70%
**Special Note**
-Pause for 2 seconds in the receiving position of all POWER snatches.
-Focus is on quality technique over loading for this today.
B.
Four sets of:
10-12 Seated Dumbbell Presses
10-12 Supinated Grip Bent Over Rows
Rest as needed
C.
“Groundhog Day”
For time:
Row 500 Meters
10 Box-Facing Burpee Box Jump-Overs (24”/20”)
10 Chest-to-Bar Pull-Ups
When the running clock reaches 4:00…
For time:
Row 750 Meters
20 Box-Facing Burpee Box Jump-Overs (24”/20”)
20 Chest-to-Bar Pull-Ups
When the running clock reaches 10:00…
For time:
Row 1000 Meters
30 Box-Facing Burpee Box Jump-Overs (24”/20”)
30 Chest-to-Bar Pull-Ups
50-54:
For time:
Row 500 Meters
10 Box-Facing Burpee Box Step-Overs (24/20”)
10 Chest-to-Bar Pull-Ups
When the running clock reaches 4:00…
For time:
Row 750 Meters
15 Box-Facing Burpee Box Step-Overs (24”/20”)
15 Chest-to-Bar Pull-Ups
When the running clock reaches 10:00…
For time:
Row 1000 Meters
20 Box-Facing Burpee Box Step-Overs (24”/20”)
20 Chest-to-Bar Pull-Ups
55+:
For time:
Row 500 Meters
10 Box-Facing Burpee Box Step-Overs (24”20”)
10 Pull-Ups
When the running clock reaches 4:00…
For time:
Row 750 Meters
15 Box-Facing Burpee Box Step-Overs (24”/20”)
15 Pull-Ups
When the running clock reaches 10:00…
For time:
Row 1000 Meters
20 Box-Facing Burpee Box Step-Overs (24”/20”)
20 Pull-Ups
Substitutions for Chest-to-Bar/Chin-Over-the-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.
Two sets of:
Reverse Snow Angels x 20 reps (slow and controlled)
Rest as needed
Athlete Notes:
Light weight baby! You are moving quickly through your power snatches with reps every minute. Total time spent on your snatch work is 10 minutes. Focus on being explosive and having a big finish with your hang power snatch; then focus on being patient off the floor for your power snatches. You’ll transition into some upper body strength accessory work. Don’t be afraid to load up that bent over barbell row – challenge yourself with the weight by continuing to increase the load if you are getting to the higher end rep range (12 reps). If you get 12 reps then increase your load!
Then one of our favorite workouts “Groundhog Day”! If you were following back in 2020 then please go back to June 13, 2020 and see what your results were. This is a sneaky workout so you’ll want to approach the first set at a 7 / 10 effort. You should have anywhere from 30-60 seconds of rest so view that piece as a “buy in,” like you are getting your feet warm for the workout. You’ll need to be mentally dialed in for your second set. Your row will take around 50-70 seconds longer so be prepared for that. Transition quickly off the erg and right into your burpee box jump overs. These don’t need to be blazing fast but you should have a steady pace with them. Take a calming breathe and go right into your pull-ups. Stay on the bar as long as you feel light and are moving in rhythm. If you start to feel ‘clunky’ on the bar then drop down and reset. You should have at least 60-90 seconds of rest before heading into your ‘for time’ component. If you’ve paced appropriately you should have some gas left in the tank. Try to maintain the same pace on the erg that you had maintained on the 500 and 750 meters. Steady on the BBJO (keep moving) and for most of you it will be smaller sets on the pull-ups. Stay disciplined by remaining under the bar when you break (don’t walk away) and keep your chalk on a j-peg by you so it is easy to grab. Avoid going to failure on your sets so you can keep your rest periods short and sweet.