General Training Note
Happy Monday everyone! You will be testing some lifts and workouts this week so make sure you are well nourished, recovering well and visualizing the night before training! We had scheduled next week as a transition/de-load week but are extending the cycle by 1 week so you guys get to play during Games! Enjoy training and lets hit some PR’s this week!
Mobility, Activation & Warm-Up
CrossOver Symmetry
Rows x 10 reps
Reverse Flies x 10 reps
Pull-Downs x 10 reps
Victory
x 10 reps
90/90 Drill
x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage.)
Followed by …
Two sets of:
Perfect Stretch x 6 reps with 5 second hold every rep
Deep Squat Progression x 3-5 reps (slow and controlled)
and finish with …
Empty Barbell Warm-Up
5 Snatch Grip RDL
5 Muscle Snatches
5 Snatch Balance
5 Drop Snatch
3 High Hang Snatch
2 Mid Thigh Snatch
1 Snatch
A.
Every 2 minutes, for 10 minutes (5 sets of):
Snatch Lift-Off + Hang Snatch
Sets 1-3 @ 55-65%
Sets 4-5 @ 65-75%
Followed by…
Every 90 seconds, for 9 minutes (6 sets of):
Snatch
Set 1: 2 reps @ 75-80%
Set 2: 2 reps @ 75-80%
Set 3: 1 rep @ 80-85%
Set 4: 1 rep @ 85-90%
Set 5: 1 rep @ 90-95%
Set 6: 1 rep @ 95+%
B.
30-54:
Every minute, on the minute, for 18 minutes (6 sets):
Station 1: 20/15 Calorie Row
Station 2: 5 Burpees over the Erg + 10 Wall Ball Shots (20/14 lbs to 10/9′ target)
Station 3: 10-12 Dumbbell Deadlifts (50/35 lbs)
55+:
Every minute, on the minute, for 18 minutes (6 sets):
Station 1: 15/10 Calorie Row
Station 2: 5 Burpees over the Erg + 10 Wall Ball Shots (20/10 lbs to 9′ target)
Station 3: 10-12 Dumbbell Deadlifts (35/20 lbs)
C.
Three sets of:
Wall Slides x 5 reps (slow and controlled)
Rest as needed
Supinated Grip Strict Pull Ups x 6-10 reps
Rest as needed
Use a band to assist if needed in order to control throughout the entire pull up
Athlete Notes:
We are continuing to work at higher % with the snatch. This week you are building to a heavy snatch and, if the iron is hot, strike! You start off with a few doubles (these DO NOT need to be touch and go) and then settle into singles starting at 80%. If you miss more than twice please move onto the next portion but if you are feeling good keep building to a new 1-RM.
Remember the days of emom’s? 🙂 How could you forget! We have a relatively short one today and just want you to be exposed to quick transitions, reframing the mindset at the start of each minute and having a short mantra to tell yourself throughout. Today is a great opportunity to note your heart rate and how quickly you can bring your breathing back to normal after each minute. Feel free to ‘upgrade’ this workout with a heavier wall ball and/or dumbbells but don’t feel like you need to do that. Enjoy!
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.
Aerobic/Gymnastic Option
Complete as many rounds and reps possible in 5 minutes of:
500 Meter Row
Handstand Walk
15/10 Calorie Assault Bike
30 Double-Unders
35-49: 50′ Handstand Walk or 5 Wall Walks
50-54: 30′ Handstand Walk or 3 Wall Walks
55-64: 20′ Handstand Walk or 2 Wall Walks
65+: 10′ Handstand Walk or 1 Wall Walk
Rest 60 seconds and repeat for FOUR sets (pick up where you left off)
Compare your notes to May 2, 2022