Mobility, Activation & Warm-Up
Take some time to watch the following video
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements
A.
Take 15-20 minutes to build to today’s heavy…
Snatch
B.
35-44:
For time:
100 Toes to Bar
*Every break, perform 10 Thrusters (135/95lbs)
45-49:
For time:
80 Toes to Bar
*Every break, perform 10 Thrusters (115/85lbs)
50-54:
For time:
100 Toes to Bar
80*Every break, perform 10 Thrusters (105/75lbs)
55-59:
For time:
75 Toes to Bar
*Every break, perform 10 Thrusters (95/65lbs)
60+:
For time:
60 Toes to Bar
*Every break, perform 10 Thrusters (75/55lbs)
Scaling options for toes-to-bar:
Knees-to-Elbows
Knees-to-Chest
V-Ups
If the thruster weight is too heavy then please substitute with dumbbell thrusters.
Time cap: 10:00
C.
Three sets for quality of:
10 Unweighted Single-Leg Hip Thrusts (r)
10 Unweighted Single-Leg Hip Thrusts (l)
(place a yoga block under the working foot to increase range of motion)
15 Dragon Flags or Dragon Flag Negatives
Rest 60-90 seconds between sets
Optional Cooldown
Walk on Assault Runner / Treadmill for 10 minutes @ conversational pace.
General Training Notes:
Heavy snatch day!! Please work up to what ‘heavy’ feels like to you today. If that means a new 1-RM, awesome. If not, that is okay too! You guys have been doing higher volume snatches on this progression so today it is time to build heavy. 🙂
Big conditioning piece is coming up today. Before getting into the workout let us preface it with… if you cannot perform at least 25 unbroken toes to bar then scale the reps to 75. Now that you know how many you’ll be hitting for the workout… How big can you go on that first set of toes to bar? Will that blow you up for the remainder of the workout? The goal would be at a maximum 6 sets to get the 100 reps, but try to hang on for a few more, then rest as little as possible to go big again. Remember, this is still for time so be strategic with how you approach this. Rest too long and people will pass you, go too big and you’ll be at smaller sets at the end. We’d recommend stopping 6 or so reps short of a maximum effort set on the first round. Take a couple breaths, knock the thrusters out in 1-2 sets (there’s no penalty there), take a few breaths, then when you’re ready to get close to another 8-10 reps short of a max effort set jump up and go again. Repeat this process knowing that the max effort set will likely drop by a few reps every time you go. Make sure you take notes of how you break this and what your approach is. Just like Wednesday, always be learning.