Mobility & Activation
Every 90 minutes, for 9 minutes:
Station 1 – T-Spine Hold on Foam Roller x 60 seconds
Station 2 – Band Distracted Hip Flexor Stretch x 40 seconds per side
Station 3 – Banded Ankle Pulse x 40 seconds per side
Warm-Up Primer
Every 6 minutes 18 minutes (3 sets):
Run 400 Meters
25 Double Unders
3 Wall Walks
10 Burpees
10 Nose to Wall Handstand Marching
This is to get you moving and ready for the following work. This is not a race.
Scaling Options for Double-Unders:
Plate Tap x 15 seconds
Single-Unders x 50-100 reps
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 2 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
Rest 3 minutes
B.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 2 reps
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
C.
35-54:
Every minute on the minute for 20 minutes (5 sets) of:
Minute 1: 18/12 Calorie Assault Bike
Minute 2: Touch & Go Snatch x 3 reps @ 65% of 1-RM
Minute 3: 8 Strict Handstand Push Ups
Minute 4: Touch & Go Snatch x 3 reps @ 65%
55+:
Every minute on the minute for 20 minutes (5 sets) of:
Minute 1: 15/10 Calorie Assault Bike
Minute 2: Touch & Go Snatch x 3 reps @ 65% of 1-RM
Minute 3: 8 Strict Handstand Push Ups to 5″ riser
Minute 4: Touch & Go Snatch x 3 reps @ 65%
If you are confident at this percentage then increase the amount of calories on the bike so you get to experience pumped legs and heavy breathing going into snatched. 20/15 for 35-54 and 18/12 for 55+ would be a great challenge!
If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Athlete Notes:
Here we are with our first official open prep cycle of the year! Crazy that it’s already that time? But, before you know it, the open will be here and the new season will be underway! Today we’ve got a fun EMOM for you to help get you back into the flow of some barbell cycling. The most difficult minute (longest time-wise) should be the assault bike minute, so please challenge yourself there. The two touch & go snatch stations should be just that. Pick a weight that allows you to cycle three consecutive times. Minutes 2/3/4 should not take that long – 30 seconds MAX – so use this as an opportunity to get some quality cycling in while your heart rate is up! The snatches can be power or a full snatch – your choice!
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.
Rowing Endurance Option
For time:
Row 2000 Meters @ 24 s/m
Row 1000 Meters @ 26 s/m
Row 2000 Meters @ 24 s/m
Row 1000 Meters @ 26 s/m