Mobility
Spend 5-10 minutes foam rolling the t-spine, pecs, quads and calves.
Band Assisted Pec Stretch x 30 seconds per side
Band Assisted Lat Stretch x 30 seconds per side
(while in these positions, focus on making a mind/body connection and relax your body into each position)
Warm-Up
Three sets of:
250 Meter Row or 10 Calorie Bike @ easy pace
Barbell Complex (empty barbell)
Barbell Complex:
3 Snatch Grip RDL
3 Snatch Pulls
3 Press behind the Neck
3 Snatch Balance
3 Hang Power Snatches
3 Hang Snatch
A.
Three sets of:
Snatch Grip Deadlift + Hang Snatch + Snatch + Snatch Balance (50-60% of 1-RM)
Rest as needed
Followed by…
Six sets of:
Hang Snatch + Snatch + Overhead Squat (65+% of 1-RM)
*Performed as a single unbroken complex.
Rest as needed
B.
“AGOQ Bound”
35-54:
For time:
50/35 Calorie Bike
30 Snatches (75/55lbs)
100 Foot Handstand Walk
30 Bar Facing Burpees
100 Foot Handstand Walk
30 Snatches (75/55lbs)
50/35 Calorie Bike
55+:
For time:
50/35 Calorie Bike
30 Snatches (55/35lbs)
50 Foot Handstand Walk
30 Bar Facing Burpees
50 Foot Handstand Walk
30 Snatches (55/35lbs)
50/35 Calorie Bike
Time Cap: 20:00
“Off-Season Bound”
For time:
50/35 Calorie Bike
30 Alternating Dumbbell Snatches
20 Burpees
10 Wall Walks
20 Burpees
30 Alternating Dumbbell Snatches
50/35 Calorie Bike
35-54: 50/35 lbs
55+: 35/20 lbs
Time Cap: 20:00
Off-Season Bound: Enjoy the grind today! This is a longer conditioning piece with wall walks sandwiched in the middle. The burpees and wall walks are what can take up a lot of time depending on how much you rest so be disciplined with your rest and pace the initial bike, db snatches and burpees so that you have enough energy to keep your engine in 5th gear for the bottom half of the workout.
C.
Rotate through three sets of:
Banded Pull Aparts x 5 reps with a 5 second scap retraction hold every rep
Wall Slides x 5 reps (slow and controlled)
Athlete Notes:
We have a shoulder heavy conditioning piece for you today! AGOQ athletes will be testing their inverted abilities while under fatigue. This is a grind type of workout so pace yourself right out of the gate. Hold a steady pace on the bike with the priority of managing your heart rate. If you are comfortable with nasal breathing then try to implement nasal breathing only for the first bike! Now it is time to move that barbell! Get right to the bar and start moving it. The weight is light so you don’t need to set up with a perfect start position. You may want to adjust your width so that you aren’t only fatiguing your back (wider grip) or your shoulders (narrower grip). Make sure you breathe well as you move the barbell.
The goal now is for you to kick right up into your handstand and start walking. (If you are confident with your handstand walks then hold yourself accountable to 25′ increments.) You should be breathing harder now but trust all the work you’ve put into your handstand walks! Please move on from this station if your handstand walks take you longer than 4 minutes. Trust your conditioning with the burpees! Stay low and steady with these, keeping a check mark in your mind so that you stay mentally engaged. Once completed, take a bit to get oriented and shake out your arms. Be prepared for your handstand walks to feel more challenging here so you may need to take some time to rest during your breaks (and when I say time I mean seconds, not minutes). Please move on from this station if your handstand walks take you longer than 5 minutes. Then the gut check comes along with your last station of snatches. You will be breathing heavy, shoulders tired but mentally CHECKED IN. Chip away at these reps and stay disciplined to get back to the bar, reminding yourself that the weight is light. When you get back to the bike, start pedaling but take the first 3-5 calories to get yourself composed. You can up the RPM’s a bit after those initial calories and then send it home.
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.
Engine Option
Four sets for quality/completion of:
400 Meter Run
10 Right Leg Pistol Squats*
10 Left Leg Pistol Squats
Rest 2 minutes
*May sub dumbbell box step-ups