FITNESS
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements.
Then…
A.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Banded Muscle Snatches x 12 reps @ 2111
Station 2 – Prone Lying Hamstring Curls x 12 reps @ 4010
(lay on a bench with lower legs hanging off, squeeze a med ball between your feet and curl)
Station 3 – Dumbbell Bench Press x 15 reps @ 2011
Station 4 – Bat Wing Holds x 6 reps @ 2118
(prone lying on the bench; pin your shoulders down and back for 8 seconds with DBs or BB for loading)
B.
For time:
50/35 Calories of Assault Bike
25 Parallette-Facing Burpees
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Three sets at 70-75% effort of:
Jog 100 Meters
30-45 Second Nose to Wall Handstand Hold
30-45 Second Hollow Hold
Rest 45-60 Seconds
Followed by…
Three sets at 80+% effort of:
Jog 100 Meters
30-45 Seconds of Down Ups
30-45 Seconds of Knee Tucks
Rest 45-60 Seconds
When the running clock reaches 18:00, perform the following…
Every 6 minutes, for 30 minutes (5 sets) for times of:
Run 400 Meters
15 Push Press
10 Toes to Bar
5 Devil’s Press
NO EQUIPMENT SUGGESTIONS:
Push Press – Substitute Push-Ups
Toes to Bar – Substitute V-Ups
Devil’s Press – Substitute Burpee Tuck Jumps
When the running clock reaches 50:00, perform the following…
One set of:
50 Bodyweight Hip Bridges
50 Banded Good Mornings
50 Bodyweight Hip Bridges
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!