Mobility, Activation & Warm-Up
Upper Body Focus:
Banded Tricep Stretch x 60 seconds per side
Banded Overhead Lat Stretch x 60 seconds per side
(same drill as the tricep stretch except wrap the band around your wrist)
Movement Prep:
400 Meter Run
Y’s x 10 reps
30 Second Static Hang on Bar
400 Meter Run
T’s x 10 reps
Ring-Rows x 10 reps
400 Meter Run
W’s x 10 reps
Scap Pull-Ups x 5 reps
Strict Pull-Ups x 5 reps
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111
Built over the course of the 3 sets.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch without moving feet x 2 reps
*Sets 1-2 = @ 65% of 1-RM Snatch
*Sets 3-4 = @ 70% of 1-RM Snatch
*Sets 5-7 = @ 75% of 1-RM Snatch
*Sets 8-10 = @ 80% of 1-RM Snatch
(Feet should start in your landing position. Heels can come off the ground but the feet should not move)
C.
Three sets of:
Weighted Strict Pull-Up x 5 reps @ 21X1
Rest 20 seconds
Supinated-Grip Inverted Row x 10 reps @ 21X1
Rest 20 seconds
Seated Band-Resisted Rows x 20 reps @ 2011
Rest 2-3 minutes
D.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps
Rest 45 seconds
Ab-Wheel Roll-Outs x 10 reps
Rest 45 seconds
E.
For movement quality and muscle activation, complete as many rounds as possible in 8 minutes of:
12 Dumbbell Box Step-Ups
4 Renegade Rows
Renegade Row = 1 Right Arm Row + Push-Up + 1 Left Arm Row + Push-Up
Athlete Notes:
We are back at it with another “successory” work day! Please follow the prescribed percentages and trust that hitting these percentages are going to lead to big weights in the future if you’re just patient and focus on perfect form! After the snatches we’ve got some strength building accessory work. As we’ve stated the past few weeks, this is the stuff that will build your foundation and help to translate over to the things we all consider “fun”… or is it painful? Either way… Please do your best to challenge yourself, all while sticking to the tempo. Everyone is going to have different abilities when it comes to these strength days, so if you need to make modifications to movements or bands, don’t hesitate to ask! If you ever see a movement rep range (i.e. Single-Arm Dumbbell Row x 8-10) please pick a weight that would make the lower end of the range challenging. If you were to get 10 reps, you then know to add weight. Stay focused on the end goal of getting stronger!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastics Skills Option
For time:
150 Double Unders (55+: 100 Double-Unders)
1500 Meter Bike Erg or 750 Meter Row
8 Rope Climbs
100 Double Unders (55+: 50 Double-Unders)
1000 Meter Bike Erg or 500 Meter Row
6 Rope Climbs
50 Double Unders (55+: 25 Double-Unders
500 Meter Bike Erg or 250 Meter Row
4 Rope Climbs
Scaling Options for Double-Unders:
Single-Unders x Double the reps
60 Seconds of Double-Under attempts
Scaling Options for Rope Climbs:
3 Towel Pull-Ups for every Rope Climb
Leg Assisted Rope Climb (start in a supine position and, with feet on the ground, walk up the rope)