Mobility, Activation & Warm-Up
Partner T-Spine Stretch x 15 seconds
One-Two sets of:
Band Distracted Pec Stretch x 45 seconds per arm
60 Seconds T-Spine Mash & Hold on a foam roller
KB Ankle Pulse x 45 seconds per ankle
and finish with …
3-Position Snatch Warm-Up (empty barbell)
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
A.
Every 2 minutes, for 8 minutes (4 sets of):
Snatch Balance x 2-3 reps @ 50-60%
Followed by…
Every 2 minutes, for 12 minutes (6 sets of):
3 Position Snatch @ 60-65%
(high, mid, floor)
*Pause for 2 seconds in the receiving position of each rep.
B.
Three sets of:
Landmine Row x 8-10 reps @ 2111 per arm
Rest 60 seconds
Wall Walks x 3 reps (work on movement quality)
Rest 60 seconds
C.
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Strict Pull-Ups
1-2-3-4-5-6-7-8-9-10 reps of:
Dumbbell Bench Press
*Every 3 minutes, including 0:00, perform 15/12 Calories on the Echo/Assault Bike
35-54: 50/35 lbs
55+: 35/20 lbs
TIME CAP = 21 MINUTES
D.
Accumulate 100 Banded Hammer Curls in as few sets as possible.
Cooldown
5 Minutes of an Easy Row followed by 5 Minutes of Stretching
60-90 seconds – Band Double Pec Stretch
45-60 seconds each side –Rig Lean Tricep Stretch
30 seconds per side – Wall Shoulder Stretch
General Notes
Snatch
You guys got to max out last week so this week, during our transition week, you’ll keep the weight LIGHT and just work on technique! The intention is to focus on bar path, speed and comfortability with the lifts so keep the load light. Make sure you are holding in your receiving position.
Push / Pull Accessory Work
Love any landmine work as it really allows your entire shoulder girdle to work with not only moving a load but also recruiting the smaller shoulder muscles to stabilize the barbell in this position. Then you can practice your wall walk technique; practice how you mount onto the wall, your hand position as you walk up and your controlled descent.
Conditioning
Pump session today! The strict nature of this workout will keep the intensity down so head into this with a Zone 2 mindset. Break often so you avoid hitting failure and make sure you are keeping your strict pull-ups really strict. 🙂
Strict Pull-Up Substitution:
Band Assisted Strict Pull-Ups
Ring Rows x Double the Reps
Accessory Finisher
Grab a band and knock try to knock this out in under 5 minutes.
Timeline:
0:00-15:00 – Warm-Up
15:00-35:00 – Snatch Complex
35:00-40:00 – Transition
40:00-55:00 – Push / Pull Accessory Work
55:00-60:00 – Conditioning Prep
60:00-81:00 – Conditioning
81:00-85:00 – Transition
85:00-90:00 – Accessory Finisher