The focus between now and December 31 should be mental and physical restoration. You’ll still be training, but be sure to prioritize your recovery. Our new cycle will officially start on December 31, but the first week will be priming everyone for the week of January 7, so don’t stress if your travel plans prevent you from starting before January 7. It is extremely important that you are healthy and excited going into the beginning of that cycle so that you’ll be prepared for the Open or any upcoming qualifiers in which you intend to participate.
Primary Training Session
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs
A.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed
Build to today’s heaviest set.
B.
Three rounds for time of:
400 Meter Run or 25/18 Calorie Assault Bike
30 Toes-to-Bar
20 Back Squats (225/155 lbs)*
10 Devils Press (50/35 lb DBs)
*Back Squats should be taken from a rack.
C.
Every minute, on the minute, for 20 minutes (4 sets of each):
Station 1 – Double-Kettlebell Overhead Carry x 45 seconds
Station 2 – Landmine Row x 8 reps @ 2111 (Left)
Station 3 – Landmine Row x 8 reps @ 2111 (Right)
Station 4 – Sandbag Carry or Front Racked Kettlebell Carry x 45 seconds (heavy!)
Station 5 – Farmer’s Carry x 45 seconds (heavy!)