Mobility & Activation
Spend 3-5 minutes moving through:
Banded Lat Stretch + Banded Pec Stretch + Banded Ankle Pulse
and then …
60 seconds PVC Pipe Pass Thrus (slow and controlled)
5 Wall Slides (floor slides if mobility doesn’t allow you to do wall slides)
and finish with …
Crossover Symmetry Circuit x 10 reps each
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill
Warm-Up Primer
Two sets of:
90 Seconds Assault/Echo Bike (*nasal breathing*)
10 Shoulder Taps + Push-Ups
5 Single Arm Dumbbell Overhead Squats (right)
5 Single Arm Dumbbell Overhead Squats (left)
and finish with …
Empty Barbell Complex
5 Muscle Snatches
5 Snatch Balance (get lower and lower each rep)
5 Overhead Squats
3 Power Snatches
2 Snatches
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Hang Snatch + Snatch + Overhead Squat @ 55-65% of 1-RM Snatch
Followed by…
Five sets of:
Snatch with a 2 Second Pause in Receiving Position @ 70-75%
Rest as needed
B.
Four rounds for time:
21 Wall Ball Shots
15 Toes to Bar
9 Hang Power Snatch
35-54: 20/14 lbs to 10/9′ target; 95/65 lbs
55+: 20/10 lbs to 9′ target; 65/45 lbs
C.
Two sets of:
5 Dumbbell Cuban Press (keep this light)
15 Banded Face Pulls
20 Banded Overhead Tricep Extensions
Athlete Notes:
Starting the next movement is going to be the name of the game in todays workout. Find a good rhythm with your breathe when doing the wall ball shots. This will be important as you move from your wall ball shots to your toes to bar. Keep your breathing calm during your wall ball shots and you’ll be better set up for fast, efficient toes to bar. If you have to break (ideally we aren’t on this movement) then make it quick and get going again. Everyone is different when it comes to their volume management for toes-to-bar. If you can knock out a big set but then drop off quickly then open with a smaller set with a quick rest. Again, we are looking for stamina in a workout with four rounds. For the snatches we want the weight to be one that you could finish in three sets or less. If that isn’t the case then please adjust the weight so that you can still work on barbell cycling within the sets. Your grip will be a little fatigued coming off the toes to bar so practice ‘flashing’ the hands at the top of your snatch to give your grip a quick rest.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
60 Seconds GHD Hip Extension Hold OR Skydiver Hold
immediately followed by…
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes
B.
Three sets of:
Wall Sit x 60 seconds
immediately followed by..
10 Sprinter Single Leg Hip Thrusts @ 20X1
(hold non-working leg @ 90 degree)
Rest 60 seconds