Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
6 Burpees + 6 Air Squats + 6 Pushups + 6 Lunges + 20 Second Plank Hold
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch, 4 Snatch Balances
4 No Contact Snatches
*Every new line means take a short break before moving to the next movements
A.
In 5 sets, build to a challenging (but safe) height for a set of 5 Box Jumps.
B.
Every 2 minutes, for 14 minutes (7 sets):
No Feet Snatch
x 2 reps
*Sets 1-2 = @ 55% of 1-RM Snatch
*Sets 3-4 = @ 60% of 1-RM Snatch
*Set 5 = @ 65% of 1-RM Snatch
*Set 6 = @ 70% of 1-RM Snatch
*Set 7 = @ 75% of 1-RM Snatch
*Your feet should start in your LANDING position. The goal of this exercise is to create proper rhythm and timing in the snatch. Without moving the feet, the athlete is always planted to the ground and can feel the barbell at all times. If done right, you should feel very FAST as you pull underneath the barbell.
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean Pull with a 2 second pause at knee x 2 reps @ 100% of 1-RM Clean
D.
In 25 minutes, build to a 5-RM Dead Stop Front Squat
*You should be setting up with your hips around parallel (not from the absolute bottom of your squat).
Rest 3 minutes, then:
Every 3:30, for 7 minutes (2 sets):
Dead Stop Front Squat x 5 reps @ 85-90% of your 5-RM in this exercise
If you’re not able to do Dead Stop Front Squats because of equipment limitations – Establish a 5-RM Front Squat with a 1 second pause at the bottom of each rep.
E.
Three sets of:
Romanian Deadlift x 10 reps
Pull-Ups x 10 reps
Rest as needed
(Goal weight for RDL should be 65-75% of 1-RM Clean)