Primary Training Session
Warm-Up
Every 3 minutes, for 9 minutes (3 sets of):
10 Alternating Dumbbell Snatches (50/35)
5 Lateral Burpees Over the Dumbbell
10/7 Calorie Assault Bike
A.
Four sets of:
High Hang Snatch x 2-3 reps @ 30-50%
Rest as needed
Followed by…
Every minute on the minute for 6 minutes:
Hang Snatch + *Pause Snatch + Snatch @ 60-65%
Followed by…
Every 90 seconds for 9 minutes (6 sets):
*Pause Snatch + Snatch @ 70-80%
*As you lift the bar, stop at the knee for three full seconds before continuing your lift.
B.
Every minute, on the minute, for 10 minutes:
7-10 Strict Handstand Push-Ups
C.
Complete ten sets of:
50 foot Handstand Walk OR 4 Wall Walks
3 Squat Snatches (185/125 or 70%)
Rest 1:1 or alternate with a partner “you go/I go” style
D.
Three to Four sets of:
15-20 Reverse Hypers
*Load approximately 60% of your 1RM Back Squat
*If you don’t have access to a reverse hyper, perform 15-20 banded pull throughs.
Athlete Notes:
Today’s workout is meant to be a sprint. We’d love for you to grab your buddy and go 1:1 with each other, but otherwise just watch the clock and rest as long as it took you to finish. Can you keep all the sets under 60 seconds? This is a great opportunity to work on SPEED in the handstand walk. The snatches are meant to be touch and go, so pick a weight that allows for that! Have some fun!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Mixed Modal Conditioning Option
Every 12 minutes, for 36 minutes (3 sets):
Two rounds of:
25/20 Calorie Echo OR Assault Bike
50 Double Unders
400 Meter Run or 1000 Meter Standing Bike Erg
*After two round ride the stationary bike at a moderate pace to allow recovery before the next set
Stability/Unilateral Accessory Option
Four sets of:
Sandbag Shoulder Walk Right Side x 60 seconds
Rest 30 seconds
Sandbag Shoulder Walk Right Side x 60 seconds
Rest 30 seconds
The goal is to not collapse your core on the side that is holding the weight. Use a lower weight than you typically use for a sandbag workout.