Mobility, Activation & Warm-Up
PVC Pipe Pass Thrus x 15 reps
PVC Pipe Press from Behind the Neck x 10 reps
PVC Pipe Overhead Squats x 5 reps
followed by …
Two sets of:
Band-Assisted Cross-Pull Scap Retraction x 5 reps per side
90/90 Hip Drill x 30 seconds
followed by …
One sets of:
600 Meters Easy Row
DB Arnold Press x 10 reps (light)
Kang Squats x 5 reps
A.
Skill Transfer Drill
Four sets of:
Snatch Press from Behind the Neck x 3 reps
Rest 20 seconds
Drop Snatch x 3 reps
Rest 20 seconds
and then …
Every 2 minutes, for 16 minutes (8 sets of):
Slow Pull Snatch
Sets 1-3: 2 reps @ 60-70%
Sets 4-6: 2 reps @ 75-80%
Sets 7-8: 1 rep @ 80+%
B.
Five sets of:
Front Squat x 5 reps
Rest 2 minutes between sets
Set 1: 72.5%
Set 2: 76.5%
Set 3: 76.5-79.5%
Sets 4 and 5: 80+%
C.
Complete as many rounds and reps as possible in 9 minutes of:
3 Clean and Jerks
6 Toes-to-Bar
6 Clean and Jerks
12 Toes-to-Bar
9 Clean and Jerks
18 Toes-to-Bar
12 Clean and Jerks
24 Toes-to-Bar
15 Clean and Jerks
30 Toes-to-Bar
18 Clean and Jerks
36 Toes-to-Bar
21 Clean and Jerks
42 Toes-to-Bar
etc…
35-54: 135/95 lbs
55+: 95/65 lbs
Scaling options for toes-to-bar:
Knees-to-Elbows
Knees-to-Chest
V-Ups
Check out this article to figure out which toes-to-bar version you like best.
Cool Down
Accumulate 2-3 minutes per leg in the couch stretch
followed by …
Accumulate 2-3 minutes in the banded scarecrow
General Training Notes
Snatch Focus: Lets prime your position! The two drills are meant to help you ease into your receiving position and prime your shoulders to receive load overhead. I am a big fan of getting your body into the position you desire it to be in and then ‘flossing’ the movement. Loading should not be a factor here; the focus is on quality movement. Keep the rest short so you stay warm and can move right into your slow pull snatch. This doesn’t mean it is a slow snatch! This means that your pull from the floor to about mid knee is slow to help you focus on a good first pull. Then you’ll add speed.
Front Squat Focus: Rep scheme stays the same but slightly higher % compared to January 8, 2024.
Conditioning Focus: Just so you know you don’t have to do a full clean and jerk for the workout. We are only specifying clean & jerk instead of ground to overhead because ground to overhead allows for you to snatch the weight. So you can clean and push press, clean and split jerk – whatever you’d like as long as it falls into the parameters of a clean and jerk. This is a grip intensive workout so good think your grip is strong. 🙂 You may want to play around with grips here and how to put them on quickly when walking to the rig, then how to slide them off your hands when walking to the barbell. The weight for this workout is not heavy but don’t let that lure you into going too hot out of the gate. This workout builds in reps and gets real pretty quick. My suggestion is to approach this with RPE as follows:
Minutes 1-2: 5/10 RPE
Minutes 3-4: 7/10 RPE
MInutes 5-6: 8/10 RPE
Minutes 7-9: 9/10 RPE
The best way to achieve this is to focus on your breathing. If you hold your breath OR start off too cold and your HR spikes then you’ll skyrocket on the RPE chart. Start out very warm and with good breathing. Make sure you don’t hold your breath during either movement. You may want to start off breaking your reps sooner rather then later to save on your grip and breath but use the RPE guide to help you through the 9 minutes.
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