Mobility + Activation + Warm-Up Flow
Rotate through the following two drills over the course of 4 minutes:
Band Assisted Pec Stretch
Band Assisted Hip Flexor Stretch
and then …
Two sets of:
30 seconds of Prone Facing Pass Thrus (add weight if you’d like)
Rest 30 seconds
and then …
Warm-Up Flow
2 Minute Row @ 50-55% effort
30 Seconds Banded Squats
90 Seconds Row @ 60-65% effort
30 Seconds Wall Slides
60 Seconds Row @ 70-75% effort
30 Seconds Deep Squat Progression
A.
Five sets of:
Tempo Back Squat x 2 reps @ 73% @ 32X1
Rest 2 minutes
B.
Skill Transfer Drill
Every minute, on the minute, for 5 minutes:
Snatch Press from Receiving Position x 1 rep
Rest 60 seconds
**Earn this position and avoid any ‘bouncing’ in the bottom position! If you struggle to get into a good position then try this drill
and then …
Every 90 seconds, for 12 minutes (8 sets of):
*Hang Power Snatch + Hang Snatch
Set 1-2: 70%
Set 3-4: 73%
Set 5-6: 76%
Set 7: 79%
Sets 8: 82%
*These are preferably done off blocks. Please focus on executing a strong ‘uppercut’ finish
C.
Six sets of:
10 Bar Facing Burpees
10 Power Snatches
Rest 1:1 or alternate sets with a partner until you’ve both completed 6 sets EACH.
35-54:
75/55 lbs
55+: 55/35 lbs (females: we advise using a trainer bar so you can add plates)
D.
Three sets of:
Weighted GHD Hip Extensions x 10-12 reps @ 2012
Rest as needed
Supinated Banded Pull-Aparts x 15 reps
Rest as needed
Athlete Notes:
The approach for todays conditioning piece should be fast and furious with a focus on barbell cycling. You get an equal amount of rest after each set which means you are moving as quickly as possible during your sets. Try a few variations of your bar facing burpees (see here for some variations) and then move the barbell as fast as possible. What is your grip like on the bar; are you able to go with a narrower grip on the bar to help save your shoulders? What is the bar descent like; are you going straight down with the barbell and not having any touch points? We’d recommend filming a few sets of these so you can see (1) your movement efficiency with the two movements and (2) make sure you are hitting full extension at the top of the snatches. This can be hard to do when the weight is light and you are moving so fast so video review for a workout like this would be helpful!
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.
Sandbag Conditioning
A.
Four sets of:
Sandbag Bear Hold Right Shoulder x 30-45 seconds
Rest as needed
Sandbag Bear Hold Left Shoulder x 30-45 seconds
Rest as needed
B.
Four sets, for max distance total, of:
60 Seconds Sandbag Hug Carry
Rest 60 seconds