Warm-Up
BikeErg or Row x 5 minutes @ easy pace
Activation
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill
Kettlebell Warm-Up
Two sets of:
Kneeling Kettelbell Halos x 5 reps each direction
Single Arm Kettelbell Shoulder to Overhead x 5 reps each side
Kettlebell Snatches x 10 reps
Russian Kettlebell Swings x 15 reps
A.
Every minute, on the minute, for 3 minutes:
2-3 Muscle Snatches @ 60+%
Followed by…
Every 90 seconds, for 9 minutes (6 sets of):
Hang Snatch x 1.1 @ 75-85%
B.
Eight sets of:
Push Press x 3 reps @ 75-80%
Rest 60-90 seconds between sets
C.
35-54:
Four sets of:
30/24 Calorie Row or Concept 2 Bike Erg
8 Burpee Pull-Ups
8 Sandbag or D-Ball Over Shoulder (100/75lbs) OR 10 Double Dumbbell Hang Cleans (50/35 lbs)
Rest 3 minute between sets
55+:
Four sets of:
24/18 Calorie Row or Concept 2 Bike Erg
8 Burpee Pull-Ups
8 Sandbag or D-Ball Over Shoulder (75/50lbs) OR 10 Double Dumbbell Hang Cleans (35/20 lbs)
Rest 3 minute between sets
D.
Two sets of:
Max Effort Tempo Stationary Dips @ 1111
Rest as needed
General Training Notes:
Hang snatches today! These should be from mid-thigh and the period means you can reset (they do not need to be unbroken). Focus on an AGGRESSIVE turnover and a BIG finish. Then you are continuing to build with your overhead progressions. Make sure you avoid rebending the knees after that bar takes off your shoulders for those push presses. Then you’ll move into some speed intervals today. The goal should be to hit the row or bike at a pace that has you off in 70-90 seconds. From there just chip away at 15 burpee pull-ups. This movement will further elevate your heart rate and fatigue both your legs and arms a bit for the sandbag that’s coming up. After you knock out those 15 reps it’s right to the sandbag for 10 reps where we’re looking for you to move consistently. Pick it up, pop it over your shoulder, turnaround repeat. Try to be aware of the time between reps especially as you get more fatigued. If you move quick enough this should be close to a 1:1 work:rest workout.