Weightlifting Warm-Up per Coach Jared Enderton
Leg Swings x 20 reps per leg (lateral and forward/backward)
Unwegithed Lunges x 20 reps
Air Squats x 20 reps
Small Kip Swings x 10 reps
2 Minute Ankle/Hip Opener on Rig
Slingshot (lateral) x 20 steps
Slingshot (foward) x 20 steps
Crossover Symmetry Protocol
1 Minute Barbell Ankle Opener
Empty Barbell Warm-Up
Two sets of:
5 Muscle Snatches
5 Overhead Squats
5 Squat Snatches
A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving x 5 reps @ 2111
Built over the course of the 5 sets.
Followed by….
Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press x 3 reps
Build over the course of the 4 sets.
B.
Every 2:30, for 25 minutes (10 sets):
(Snatch + 2 Hang Snatch) x 1 rep
*Sets 1-4 = @ 65% of 1-RM Snatch
*Sets 5-8 = @ 70% of 1-RM Snatch
*Sets 9-10 = @ 75% of 1-RM Snatch
(Perform a snatch, then, lower the bar to the hang position above the knee & perform 2 hang snatches)
C.
35-54:
Every 2 minutes, for 36 minutes (3 sets):
Station 1 – Bulgarian Split Squat x 8 reps each leg @ 30X1
Station 2 – Strict Handstand Push-Ups x Max Reps in 60 seconds
Station 3 – Strict Chest to Rings Pull-Ups x 8-10 reps @ 31X1
Station 4 – Front-Racked Kettlebell Walking Lunges x 20 reps @ 20X1
Station 5 – Tempo Push-Ups x 15-20 reps @ 1111
Station 6 – Flutter Kicks x Max Reps in 60 seconds
55+:
Every 2 minutes, for 36 minutes (3 sets):
Station 1 – Bulgarian Split Squat x 8 reps each leg @ 30X1
Station 2 – Strict Handstand Push-Ups to 5″ riser x Max Reps in 60 seconds
Station 3 – Strict Rings Pull-Ups x 8-10 reps @ 31X1
Station 4 – Front-Racked Kettlebell Walking Lunges x 20 reps @ 20X1
Station 5 – Tempo Push-Ups x 15-20 reps @ 1111
Station 6 – Flutter Kicks x Max Reps in 60 seconds
Athlete Notes:
Today we are working with some classic total body “death sets”. These days are a great opportunity for you to do a multitude of things. First, they help fix imbalances. Second, they are lower impact which helps you get stronger without risk of injury. Third, they can be as challenging as you make them so that you workout junkies can still feel like you got a good sweat in. Most importantly, did we say they’ll help you get stronger? Think of it as us forcing you to actually do your accessory work that so many of us conveniently miss because we have to take off :). Plus, who doesn’t like a little pump on a Friday?
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Accessory Option
Complete as many meters/calories as possible in 40 minutes of:
1000 Meter Row or Ski-Erg
2000 Meter Bike Erg or 50/35 Calorie Assault Bike or Echo Bike
*Every 5 minutes, including at 3,2,1,GO! perform the following…
30 Double Unders or 60 Single-Unders
10 Toes-to-Rings
5 Burpees to Rings
You will perform the triplet a total of 8 times over the course of the 40 minutes – the first interval with 0:00 on the clock, and the final interval with 35:00 on the clock.