Mobility
Spend 2 minutes working on your psoas
Band Assisted Ankle Pulse x 30 seconds each side
Activation
One-Two sets:
Active Pigeon x 30-45 seconds per side
90/90 Hip Rotation x 10 total reps
Warm-Up
300 Meter Easy Row
Banded Monster Walks x 30 seconds forward/30 seconds backward
Banded Latera Walks x 30 seconds right/30 seconds left
600 Meter Easy to Medium Paced Row
Banded Squats x 30 seconds
A.
Every minute, on the minute, for 8 minutes:
3 Hang Power Snatches @ 60%
B.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5-6 – 2 reps @ 85-88%
Rest as needed
C.
For time:
50 Deadlifts
35 Front Squats
20 Hang Power Cleans
*Partition the reps and movements however you want. If you drop the barbell at all then you must go on a 400 meter run. Switching from movement to movement does not count as a break, dropping the barbell to the ground does. You also may not rest on your back. The only places you can rest are in the hang position and in the front rack position.
TIME CAP = 20 MINUTES
35-49: 155/105 lbs
50-54: 135/95 lbs
55-59: 115/85 lbs
60+: 105/75 lbs
D.
Three sets of:
20 Alternating Single Leg V-Ups
30 Hollow Body Bounces
40 Bouncing Knees to Chest
Cooldown
Walk on Assault Runner / Treadmill for 10 minutes @ conversational pace.
General Training Notes:
Back down in your load but higher reps for your hang power snatches this Friday. Focus on driving the hips ‘up’ and turning that bar over as fast as humanly possible. These sets should be all about speed! Then we are bumping up the % a bit on your front squats; really warm up your front rack position if you struggle with it. Then you’ve got another ‘have it your way’ workout today. This one is going to get very tough as fatigue sets in and the temptation to set the barbell down gets higher and higher. Come into this workout with a plan, and have that plan include some scheduled rests where you’ll have to go on the 400 meter run. Use that run to shake the arms out because the grip is likely going to be a big limiter here. Once you start the workout, try to execute your plan as best you can knowing that you will likely have to adjust on the fly if things don’t go exactly as you want, which more often than not, they don’t.
Make sure you let us know how you decided to break this up as well as what your plan was going into the workout!