General Training Notes: Happy lifting on this Monday! After you prepare your body with some mobility work you’ll then move into a more activation focused warm-up piece. Please keep the loading light and focus on range of motion versus weight as you warm-up. We are continuing to focus on the first pull of your snatch so be mindful of your bar path as you pull from the floor to mid-thigh. Those hamstrings should be barking as they get loaded up with tension during that halting snatch deadlift. The % go up slightly from last week on your back squats but if you missed a rep last week then keep the % on the lower end.
Mobility & Activation
Band Distracted Ankle Pulse x 30 seconds per side
Hawaiian Squat x 5 reps per side (slow and controlled)
followed by …
Two sets of:
Cross-Bench Pull-Over x 5 reps
PVC Pipe Pass Thrus x 10 reps
Movement Primer Warm-Up
Three rounds at 65-70% effort of:
12/10 Calorie Bike or Row
100 Foot Suitcase Carry each arm
20 Furniture Slider Lateral Lunges (10 per side)
5 Half Kneeling Single Arm Presses (Right)
3 Windmills (Right)
5 Half Kneeling Single Arm Presses (Left)
3 Windmills (Left)
A.
Every 2 minutes, for 12 minutes (6 sets):
Halting Snatch Deadlift + Snatch
*Sets 1-3 = 2 reps @ 70% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 75% of 1-RM Snatch
(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps)
At the 12 minute mark. . .
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 80-83% of 1-RM Snatch
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 1 rep @ 80%
Rest 2-3 minutes
Every two minutes, for 6 minutes (3 sets):
Back Squat x 5 reps @ 70-75%
C.
Wrecking Ball
35-54:
Four rounds for time of:
15/10 Calorie Ski-Erg or Assault Bike
50 Double Unders
12 Toes-to-Bar
55+:
Four rounds for time of:
15/10 Calorie Ski-Erg or Assault Bike
30 Double Unders
10 Toes-to-Bar
Time cap: 13:00
Scaling Options for Double-Unders:
Plate Tap x 30 seconds
Single-Unders x 100-150 reps
Athlete Notes:
We are looking for you to be fast and furious on todays workout! We’d love to see you keeping your bike around the 60 second mark and smoothly going into your double-unders. If you need to slow your pace down on the bike for the last 2 calories to ensure a smooth transition to your rope then do so and work to keep your double-unders unbroken! Be strategic with your toes-to-bar, especially if it is a movement that tires you out quickly. Chalk the pull-up bar prior to starting so you can keep your chalk breaks to a minimum!
Optional Additional Work Session
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
BikeErg Accessory Option
Complete a steady pace for 35-40 minutes:
Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.
You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate
The goal is to stay within 2-3% of your 70% HR Max.
*We want to use these initial “shorter” zone 2 sessions to teach you how to properly fuel yourself for continuous movement without getting to the point of “bonking”. A good idea would be to fill up 1 or 2 carb drinks and take a drink every 4-5 minutes. Don’t worry, these will get longer and longer, and fueling yourself properly will become even more important.