Primary Training Session
Get Moving || Warm-Up
Three sets of:
5 Behind the Neck Snatch Grip Bamboo Bar Presses*
5 Bamboo Bar Overhead Squats*
10 Ring Rows
20 Goblet Hold Alternating Lateral Lunges
30 Banded Good Mornings
*If no bamboo bar then sub for 5 seated dumbbell z-press and single arm dumbbell overhead squats (each arm).
Followed by…
Four sets of:
50 Foot Pogo Hop
Rest walk back to the start
A.
Every 90 seconds, for 15 minutes (10 sets of):
Snatch
Sets 1-4: 2-3 reps @ 70-80%
Sets 5-8: 1-2 reps @ 80+%
Sets 9-10: 1 rep @ 90+%
*No touch and go.
B.
Every other Tuesday on this cycle will offer EITHER back squats or deadlifts. If you are severly lacking in one capacity or the other, please prioritize that movement more often than the other. Example… You are a very squat dominant athlete but struggle with your pull. You should perform the deadlift progression today knowing that you’ll be back squatting on Saturday. If you are in your off-season and would like to prioritize strength, feel free to perform both movements and skip the metcon.
Deadlift
Five sets of 5 reps @ 65%
*No touch and go.
Rest 2 minutes between sets
OR
Back Squat
Five sets of 5 reps @ 65%
Rest 2 minutes between sets
C.
Against a 2 minute clock, perform as many reps as possible of:
15 Chest to Bar Pull-Ups
15/10 Calorie Echo or Assault Bike
Max Power Cleans in the remaining time (135/95lbs)
Rest 2 minutes between sets and continue until either 60 snatches OR four rounds have been completed.
D.
Three sets of:
12-15 Goblet Hold Heel Elevated Narrow Stance Squats
Rest 30 seconds
35-40 Reverse Hypers @ 35-40% of 1RM Back Squat
Rest 1-2 minutes
*If no reverse hyper then sub for 30 GHD Hip Extensions.
Athlete Training Notes
| Who’s ready to sprint today? Our workout today is all about speed to maximize your time on that barbell. Aim for unbroken on the chest to bar pull-ups because you’ll be coming off a rest each time. After that you’ve got a high effort sprint on the bike, not a blackout pace, but try to get the bike done in about 30-40 seconds or so. That should hopefully leave you with at least a minute on the barbell where it’s time to grip it and rip it. Work on that cycling speed but as always, make sure your reps are quality! Today is a great chance to practice your touch and go power clean cycling if this weight is well under 40-50% of your 1RM. Make sure when you put your score in that you leave some detailed notes so we see how things went from round to round both from a score standpoint and a physiological one. |
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.
Strength Accessory
Four sets of:
12-15Barbell Hip Thrusts @ 30-45% of 1RM Deadlift
Rest 30 seconds
30-45 Second Palloff Hold (each side)
Rest 1-2 minutes between sets
Power Output
Six sets of:
60 Second Echo/Assault Bike
Rest 5 minutes between sets
*This is about INTENSITY and POWER.
Mixed Modal
Every 6 minutes for 30 minutes (5 sets) of:
300/250 Meter Ski Erg or Row
50 Drag Rope Double Unders
100 Foot Sled Push (Light-Moderate)
300/250 Meter Ski Erg or Row
Zone 2
For completion:
3 Mile Jog
*Wear a 30/20 pound ruck or weight vest if you can.
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