Mobility
Partner T-Spine Stretch x 15 seconds
followed by …
Band Distracted Pec Stretch x 45 seconds per arm
60 Seconds T-Spine Mash & Hold on a foam roller
Activation
Banded Face Pulls x 20 reps
Rest as needed
Y-T-W Exercise x 5-6 reps each (can do this on the floor on prone on a bench)
Rest as needed
“Warm-Up”
60 Seconds Prone Plank Hold
200 Meter Nasal Breathing Only Jog
5 Scap Push Ups + 10 Push Ups @ 111
400 Meter Nasal Breathing Only Jog
10 Single Arm DB Overhead Squat (5 per side)
200 Meter Nasal Breathing Only Jog
5 Hawaiian Squats per side
A.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch x 1 rep @ 70+%
*Please build over the course of the 6 sets. If you do not have blocks, then perform this as a hang snatch from mid patella.
B.
Every 2 minutes, for 18minutes (4 sets of):
Back Squat x 8 reps @ 73%
C.
Against a 3 minute clock, complete as many reps as possible of:
6 Single Arm Devil’s Press
50 Foot Single Arm Overhead Lunge
6 Single Arm Devil’s Press
50 Foot Single Arm Overhead Lunge
Max Wall Balls in the remaining time
Rest 90 seconds between sets and repeat for a total of FOUR sets.
*Perform the single arm devil’s press and single arm overhead lunges all on one arm before switching to the other arm.
35-44: 70/50 lbs; 20/14lbs to 10/9′
45-54: 50/35 lbs; 20/14lbs to 10/9′
55+: 35/20 lbs; 20/10lbs to 9′
Optional Cooldown
Spend 10 minutes on muscle flossing any joint that feels tight or inhibited.
General Training Notes:
You should be feeling warm and ready to start building in your snatch. Remember, this is a slow pull snatch so the intention is on a really solid pull off the floor, being patient over the bar, and then adding speed to the lift as the bar passes your knees. Please build to a heavy for today, which doesn’t necessarily mean a new 1-RM. Sets of 8 reps on your back squats with a higher percentage from 5 weeks ago. Please note how these felt compared to the week of October 16th.
We’ve got a sneaky workout for you today! Why do I say sneaky? Because on first glance this may look like a workout to manage leg fatigue but really it is all about overhead stamina! Every movement requires, at some point, full extension of your arms overhead. To prepare for this, get your shoulders as mobile as possible. Finding a good position to ‘rest’ the dumbbell overhead is key for the lunges. Get into a rhythm with the single arm dumbbell devil’s press and use your legs to snatch the dumbbell overhead. Your goal is to have around 45 seconds left to crank out the wall ball shots. Stay moving during the wall ball shots and use your breathe to regulate your rapid heart rate. Just like when barbell cycling, your breathing is very important on your wall ball shots so adjust if you notice you hold your breathe at all during the reps. How many wall ball shots do you think is possible?!