Mobility, Activation & Warm-Up
BikeErg or Row x 5 minutes @ easy pace
Activation
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill
Kettlebell Warm-Up
Two sets of:
Kneeling Kettlebell Halos x 5 reps each direction
Single Arm Kettlebell Shoulder to Overhead x 5 reps each side
Kettlebell Snatches x 10 reps
Russian Kettlebell Swings x 15 reps
A.
Every minute, on the minute, for 3 minutes:
3 Muscle Snatches @ 55%
Followed by…
Every minute, on the minute, for 4 minutes:
2 Hang Power Snatches @ 65-70%
Followed by…
Every minute, on the minute, for 3 minutes:
1 Power Snatch @ 75-78%
**Special Note**
-Pause for 2 seconds in the receiving position of all POWER snatches.
-Focus is on quality technique over loading for this today.
B.
Eight sets of:
Push Press x 3 reps @ 60-65%
Rest 60-90 seconds between sets
C.
Complete as many rounds and reps as possible in 6 minutes of:
400 Meter Run or 500 Meter Row
25 Double Kettlebell Deadlifts
15 Double Kettlebell Push Press
10 Double Kettlebell Front Rack Squats
Max Calorie Assault/Echo Bike in the remaining time.
Rest 3 minutes, then repeat for THREE total sets.
35-54: 24/16 kg
55+: 16/12 kg
D.
Two sets of:
Dumbbell Pull-Overs x 8-10 reps
Rest as needed
General Training Notes:
Trivia question for you … what is a full squat snatch? Just a failed Power Snatch! So what does that mean for you? We want to get you STRONG in your power position! And this doesn’t mean that you are always receiving the barbell high in your power stance. As the % of your power snatch goes up, try to get lower and lower until you are just hovering over parallel. Try to land as low as you can in your power snatch today while still keeping it power.
For your push-press keep your load between 60-65%, you aren’t building heavier then that today. Focus on squeezing the quads and glutes as soon as that bar leaves your shoulders for a strong lock out position.
Then you’ve got some intervals coming up. You can elect to either run or row (my preference would be to run so your grip is fresh for the kettlebell work). Try to keep the kettelbell movements smooth and unbroken. You should have at least 60 seconds to crank out as many calories on the bike as possible. If that isn’t the case then adjust the load to ensure you’ll have 60 seconds on the bike. Can you consistently get 15-20+ calories on the bike? Will you look like Invictus Sea of Green teammember Lauren Stallwood on the bike?