PROGRAM NOTE – This week will be an opportunity to reset both physically and mentally after 5 weeks of the Open and a tough 12-week cycle. Please take this time to rest and rehab any niggling injuries, aches or pains so that you feel great going into next week’s testing and the official start of the next cycle, which begins April 8.
Primary Strength Session
Mobility and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs
A.
Take 10-15 minutes to build to a heavy Snatch
(heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish or mechanics are off, back off and work on speed and technique)
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch from 2″ Below the Knee x 1 rep
Build in load over the course of the 10 sets, but prioritize movement quality.
C.
Four sets of:
2 Snatch Lift-Offs + Snatch Deadlift with 6 second descent @ 90-100% of 1-RM
(pause for 2 seconds on each snatch lift-off)
Rest as needed
D.
Five sets of:
12 Front-Racked Alternating Reverse Lunges
Rest as needed
Build and make the final three sets heavy.
Primary Conditioning Session
Complete as many rounds and reps as possible in 20 minutes of:
100 Double-Unders
50/35 Calorie Row
15 Muscle-Ups
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.
Running Endurance Option
Three sets of:
Run 400 Meters @ 70-75% of 1-Mile PR Pace
Run 400 Meters @ 75-80%
Run 400 Meters @ 80-85%
Walk 400 Meters
Rowing Endurance Option
Ten sets of:
Row 400 Meters or Bike Erg 800 meters
Rest 60 seconds
Set the monitor to intervals with a defined 60 second rest. Try to keep all ten sets within 5 seconds of your fastest.
Gymnastics Skills Option
A.
Handstand Play Time:
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.
B.
Four sets of:
50-Foot Handstand Walk or Handstand Walk Obstacle
10 Tempo Ring Dips @ 2111
50-Foot Handstand Walk or Handstand Walk Obstacle
10 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 3 minutes
Snatch 80kg
Primary Conditioning : 3 rounds
after that did the Gymnastic Skills Option and finished all the HS Walk unbroken except of the last set but really struggled with the Strict HSPU after doing the HS Walk.
Also has anybody tipps on doing Double Unders more efficient because i always burn out really fast on these.