Primary Training Session
Get Moving || Warm-Up
Three sets of:
8-10 Behind the Neck Snatch Grip Bamboo Presses
4-5 Snatch Grip Bamboo Bar Overhead Squats
T-Spine Pulse on Bench, Rack or Table x 45 seconds
Followed by…
Three sets of:
3 Single Leg Broad Jumps (each leg)
Rest as needed between sets
A.
Six sets of:
3 Position Hang Power Snatch @ 60-70%
(High Hang, Mid Hang, 2″ Below the Knee)
*Pause for 1-2 seconds in the receiving position of all three reps.
Rest 60-90 seconds between sets
B.
Power Jerk
Set 1: 6-8 reps @ 60%
Set 2: 4-5 reps @ 70%
Set 3: 3-4 reps @ 75-80%
Set 4: 2-3 reps @ 80-85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @ 90+%
Set 7: 1 rep @ 90+%
Rest 60 seconds between sets 1-4 and then 90 seconds between sets 5-7.
C.
Three sets of:
8-10 Snatch Grip Chest Supported Rows
8-10 Seated Dumbbell Shoulder Presses
Rest as needed
*Goal is a heavy 8 for both movements.
D.
“Randy Has Abs”
Against a 60 second clock, perform as many reps as possible of:
15 Toes to Bar
Max Snatches (75/55lbs) in the remaining time
Rest 60 seconds and continue until you’ve achieved 75 snatches.
E.
Two sets of:
Max Effort Tempo Bodyweight Triceps Extensions @ 1111
Rest 60 seconds between sets
General Training Notes:
A little sprint rest work coming up today. Fastest times in the world at straight up Randy are in the 2:30 range. Your goal today is to have at least 25-30 seconds per round on the snatches. That means that you’ll have to go unbroken on the toes to bar to make it happen. Push the pace knowing that your grip is going to go at some point so try to get finished before it’s gone. Like the rest of this cycle, we want you moving fast and seeing where the wheels fall off. Use the 60 second rest to catch your breath during and then get right back at it.
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.
Echo Bike
Twenty sets of:
30 Second Echo Bike @ 70-80% Effort
30 Second Echo Bike @ Slow Spin (between 40-50RPM)
Ski Erg Option
Twenty sets of:
30 Second Ski Erg @ 80+% Effort
30 Second Ski Erg @ 50-60% Effort
Strongman
Every 3 minutes, for 15 minutes (5 sets of):
50 Foot HEAVY Sled Push
50 Foot HEAVY Reverse Sled Drag
Grip
For completion:
3 Minute Pull-Up Hang
Immediately followed by…
300 Foot Plate Pinch Carry
Immediately followed by…
2 Minute Ring Hang