Mobility
One-Two sets of:
30 seconds Pec Smash Per side
30 seconds T-Spine Pulse on Bench
Activation
Two sets of:
Prone Incline Y’s, T’s, W’s
Warm-Up
Two sets of:
Prone PVC Pipe Pass Thrus x 10 reps
Prone PVC Pipe Press Behind the Neck x 10 reps
PVC Pipe Overhead Squat x 10 reps
PVC Pipe Press behind the Neck in Receiving Position x 5 reps
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1 reps from blocks @ 68-78%
*Set the block height to where the bar sits at mid thigh. If you do not have blocks, then perform this as a hang snatch from mid thigh.
B.
Every 2 minutes, for 8 minutes (4 sets of):
Back Squat x 8 reps @ 68%
C.
Against a 3 minute clock, complete as many reps as possible of:
24 Wall Ball Shots
12 Dumbbell Burpee Deadlifts
100 Foot Farmer Carry (25 Foot Increments)
Max Calorie Echo Bike in the remaining time
Rest 90 seconds and repeat for a total of FOUR sets
35-44: 20/14 lbs to 10′ target; 70/50 lbs
45-54: 20/14 lbs to 10/9′ target; 50/35 lbs
55-59: 20/10 lbs to 9′ target; 35/20 lbs
60+: 20 Wall Ball Shots @ 20/10 lbs to 9′ target; 10 Dumbbell Burpee Deadlifts @ 35/20 lbs
D.
Three sets of:
12 Weighted GHD Hip Extensions @ 1011
Rest 60 seconds
Butterfly Stretch x 60 seconds
Rest 60 seconds
General Training Notes:
Happy Monday! You’ve got a similar snatch progression this week but we have slightly increased the % and reduced the reps to two. Remember to rest about 10 seconds in between your lifts (that is what the period represents). Keep focused on speed of your turn over (remember, this is the fastest of the lifts) and hitting triple extension.
Onto your Monday squat conditioning. 🙂 You only have 8 reps this week but % has increased. Make sure your legs are really warm in prep for your sets.
As promised, more interval work for the start of the week. Many of you have expressed a desire to improve your leg stamina and so your wishes have been granted. Your goal is to keep your wall ball shots unbroken; keep a steady pace on the dumbbell burpees and then catch your breathe during the farmers carry. You should have at least 30 seconds remaining for the bike so pick a calorie goal and work hard to hit that goal. Make sure you set your seat up well to optimize leg power. Your leg should have a very slight bend in the knee at the bottom of the revolution. The goal is total calories across all four sets so we are looking for some consistency here!
**If strength is your primary goal right now then omit the conditioning piece and add a strength accessory session from the additional session track. “