Snatch Mobility Warm-Up (Set aside 7 minutes to watch this video to mobilize for your snatch)
A.
Every minute, on the minute, for 5 minutes:
Tall Snatch x 2 reps
(keep this very light and work on your speed pulling under the bar)
B.
Every 90 seconds, for 9 minutes, complete:
Snatch Lift-Off x 2 reps + Snatch @ 70-75%
Work on perfect mechanics
C.
Back Squat
*Set 1 – 10 reps @ 65-70%
*Set 2 – 8 reps @ 70-75%
*Set 3 – 6 reps @ 75-80%
Rest 2-3 minutes between sets.
D.
35-54:
Two rounds for time of:
Row 1,000 meters
100 Double-Unders
155/115 lbs Hang Squat Cleans x 15 reps
55+:
Two rounds for time of:
Row 1,000 meters
75 Double-Unders
115/75 lbs Hang Squat Cleans x 15 reps
Additional Sessions (Please add these in throughout the week based on your schedule)
Run Session
For time:
Run 3 Miles @ 80-85% of 5k PR Pace
This effort should be sub-maximal, so take your 5k PR pace and divide it by .8 or .85, and perform this at that pace. For example, if your 5k PR pace is 6:30/mile, your pace for this effort would be 7:30/mile.
Strongman Session
A.
Four sets of:
Yoke Carry x 50′
Rest 2 minutes
Build to the heaviest yoke carry you can do unbroken.
followed by …
Two sets of:
Seated Rope Pulls x 50′
Rest 2-3 minutes
(Anchor your feet against something and load up a sled as heavy as you can move it. Alternate forward hands and think full ET every time you extend your body and pull the sled towards you. Exhale aggressively from the back of the throat on each pull.)
B.
For time:
40/30 Calorie Assault Bike
200 Meter Sand Bag Carry
35-49: 150/100 lbs
50-54: 100/75 lbs
55+: 75/50 lbs
40/30 Calorie Assault Bike
Rowing Session
Four sets for times of:
Row 1550 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets – but all sets should be performed faster than your 1500s from May 17. If you’ve been wearing a heart-rate monitor, you should also be noticing that your heart rate is remaining lower at the same or faster paces during these intervals, and hopefully dropping back to a bit lower beats per minute during your rest intervals.
Strong man session:
A1. Yoke carry 275, 325, 345#
A2. 360#
B. 7:37
Then:
A. 35,35,45,50,55#
B. 85,85,85,95,95❌,95#
C. 150,160,175#
D. 16:30, hang squat cleans felt heavy!
Row 3:53, 4:19
DU’s 2 sets, 3sets
HSC 2:08, 2:03
Strongman session:
A1. 245-275-325-345# makeshift yoke using mens bb + 100# KBs with bands
A2. 360# seated rope pull
B. 7:59
DMA Done
A. 45-55-55-65-65#
B. 95-105-115-115-115-115# (1st time snatching in over a month….no pain in pec or calf….could feel a slight stretch in right pec so kept it at 70%)
C. 175×10, 195×8, 210#x6
D. 13:21 (subbed 100 DUs with 25 GHD Situps, row times were 4:03 and 4:22, HSC 8/4/3 in :58 and 6/5/4 in 1:00)
Only had to modify one movement today…..PROGRESS!!!!
Snatches 115 x 2 sets, 125 x 2 sets, 135 x 2 sets
Back Squat: decided to test these today and see how they felt on TFL, I stayed light 145,165,175 x 5 reps. It’s definitely getting better, but wanted to not overdue it knowing we had 30 hsc coming up.
D. 14:14
Coach, on the rowing session is the goal to row at a faster pace than the 1500’s we did back in May or is the goal to get a faster time for the 1550m than we had got the 1500’s? Or both?