Mobility, Activation & Warm-Up
Two sets of:
PVC Pipe Pass Thrus x 30 seconds
Ankle Pulse x 30 seconds (right)
Ankle Pulse x 30 seconds (left)
Deep Squat Progressions
x 30 seconds
Twisted Cross Pec Stretch x 30 seconds (right)
Twisted Cross Pec Stretch x 30 seconds (left)
and then …
Every 60 seconds, for 5 minutes (5 sets):
Double Kettlebell Overhead Squat x 3 reps
(If mobility prevents you from doing this then make this a single arm KB Overhead Squat)
Followed by …
Bike/Row/Ski-Erg/Run x 3-4 minutes @ easy pace (nasal breathing only)
A.
Three sets of:
Snatch Lift-Off + High Hang Snatch + Hang Snatch + Snatch + Overhead Squat (50-60%)
Rest 90 seconds between sets
Followed by…
Five sets of:
Hang Snatch + Tempo Overhead Squat @ 32X1 + Snatch + Overhead Squat (no tempo) (60-75%)
Rest 90 seconds between sets
Followed by…
Three sets of:
Snatch Pull with a 3 second Eccentric Lowering (80+%)
Rest 90-120 seconds between sets
B.
Grip and Rip
Four rounds for time of:
25/18 Calorie Echo Bike
10 Toes to Bar
8 Burpee Dumbbell Deadlifts
6 Dumbbell Devil’s Presses
35-54: 50/35 lbs
55+: 35/20 lbs
C.
Three sets of:
Dumbbell Reverse Flies x 12-15 reps
Rest 30 seconds
Banded Lat Pull-Downs x 30 reps
Rest 30 seconds
Athlete Notes:
Have you noticed a theme with this cycle? Grip and more grip! The only break your grip is going to get is while you’re on the bike! Try to hit the bike each round at a consistent pace so we don’t want to see you sprint the first round then double or triple that time later on. If you can keep each bike to around 1:30-1:50 then you’re doing solid. The toes to bar volume isn’t high but the amount of grip work is high. We advise doing a quick rest to you’ll break 5/5 or 6/4. Make the rest quick and keep your actual toes-to-bar pacing fast. Then when you get to the dumbbell movement we’d like to see you keep moving. If you have to break, take a quick one and get right back at it but ideally you stay moving and unbroken on the dumbbell movements.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastic Option
Every 4 minutes, for 24 minutes (6 sets of):
15/12 Calorie Row
40 Double Unders (55+: 30 Double Unders)
10 Handstand Push-Ups (55+: 2-3″ riser)