Mobility + Activation + Warm-Up
Mobility
2-3 Minutes Kettlebell or Sandbag Ankle Pulse
and then …
Activation
Two sets of:
10 Banded Monster Walks (each direction – forward, backward, left and right)
10 Banded Good Mornings
and then …
Warm-Up
Three rounds of:
100 Foot Double Kettlebell Front Rack Carry
100 Foot Kettlebell Farmer Carry
*Goal = heaviest weight you can complete unbroken
and finish with …
Two sets of:
100 Foot Reverse Sled Drag @ 30-40% of 1-RM Back Squat
Rest as needed
A.
Back Squat
Sets 1-5: 4 reps @ 82-85%
Set 6: MAX reps @ 72-75%
Rest 2-3 minutes between sets
*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.
B.
Skill Transfer Drill
Every minute, on the minute, for 5 minutes:
Empty BarbellDrop Snatch x 2 reps (ease into your depth here)
and then …
Every 90 seconds, for 7:30 minutes (5 sets of):
Low Hang Snatch x 1 rep
Set 1: 72%
Set 2: 77%
Set 3: 80%
Set 4: 83%
Sets 5: 86%
*These are preferably done off blocks. Low hang means just below the knees.
Every 90 seconds, for 6 minutes (4 sets of):
Snatch Pull with 6 second lowering phase x 1 rep
Set 1-2: 86-90%
Set 3-4: 90-95%
B.
Complete as many rounds and reps possible in 10 minutes of:
20 Wall Balls
10 Hang Power Snatches
35-54: 20/14 lbs to 10/9′ target; 95/65 lbs
55+: 20/10 lbs to 9′ target; 65/45 lbs
C.
Three sets of:
DB External Rotation x 6-8 reps @ 3021
Rest 30 seconds
6-8 Glute Ham Raises @ 21X1
Rest 90 seconds
*If you need assistance on the GHR then try these out
Athlete Notes:
Ahhh the 10 minute time domain. This is a time domain that many struggle with because it isn’t a sprint, it isn’t a long grinder … instead it is one that requires a sprint like mentality but with a grind like effort. You are just transitioning between two movements that are relatively light in weight and non complex. This means you can maintain a pretty high output without risk of failure. Try starting out with unbroken wall balls that aren’t necessarily fast but really smooth and stay calm during the 20 reps. Your transition should be similar, smooth and seamless. Knock out an unbroken set on your hang power snatches, staying calm and smooth. Take a mental note of how long this took you and try to maintain that split time throughout the remaining 10 minute AMRAP.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Sandbag Conditioning
Every minute, on the minute, for 10 minutes:
5 Sandbag to Shoulder
35-54: 150/100 lbs
55+: 100/75 lbs