Mobility & Activation
Hip Flexor Stretch + Posterior Activation (spend 3-5 minutes here)
Followed by…
Two sets:
Kettlebell Halos x 6 reps
Straight Leg Bottom Balance x 15.10.5
Plank Shoulder Taps x 20-30
Followed by…
Two sets:
Kettlebell Windmill x 6 reps per side
30 seconds of Banded Pass Thrus from Behind the Neck in Receiving Position
Warm-Up Primer
Two-Three sets, not for time, of:
20/15 Calorie Assault Bike
10 Weighted Deadbugs @ 2121
30 seconds of Handstand Marching (or Kick up to Wall)
60 Seconds Wall Sit
This is to get you moving and ready for the following work. If this takes you longer than 15 minutes then move onto the next portion of training.
A.
Three sets of:
6 Back Squats @ 70-75% of 1-RM
Rest 2 minutes
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 70+%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 80+%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 reps @ 90+%
Build to today’s heavy single.
C.
35-54:
Complete as many reps as possible in 4 minutes of:
20/15 Calorie Row
12 Chest to Bar Pull Ups
*Squat Snatches
Rest 2 minutes
*Set 1 = 135/95 lbs
*Set 2 = 95/65 lbs
*Set 3 = 75/55 lbs
55+:
Complete as many reps as possible in 4 minutes of:
20/15 Calorie Row
12 Chin-over-the Bar Pull Ups
*Squat Snatches (can receive in the power position and then ride it down)
Rest 2 minutes
*Set 1 = 95/65 lbs
*Set 2 = 75/55 lbs
*Set 3 = 65/45 lbs
D.
Every minute, on the minute (3 sets):
Station 1: 8-10 Prone A’s (lay on a bench in a prone position, then complete your A’s)
Station 2: 20 seconds per side Pec Smash
Athlete Notes:
Today’s workout we’re giving you a lot of pull fatigue, and then making you rep out some snatches. The good news – the weight is descending so as you get tired you won’t be lifting heavier and heavier weight. The bad news – since the weight is descending, it’s going to hurt that much more in the later rounds. We want to see a strong pace on the row, rhythmic pull-ups, and then put to practice all of that positional work and lifting under fatigue that we’ve been hitting over the last couple cycles! As the weight gets lighter, don’t let your technique drop off too much, remember, good posture means less fatigue. That said, you don’t need a full setup on the lighter barbells! Take note of your barbell cycling technique as the weight gets lighter – do you need a touch point on the way down or can you keep the bar close and go straight down? Grip and rip today!
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.
Rowing Endurance Option
“20-Minute Time Trial”
For distance:
20 Minutes of Rowing