Primary Training Session
Mobility
Partner T-Spine Stretch x 15 seconds
followed by …
Band Distracted Pec Stretch x 45 seconds per arm
60 Seconds T-Spine Mash & Hold on a foam roller
Activation
Banded Face Pulls x 20 reps
Rest as needed
Y-T-W Exercise x 5-6 reps each (can do this on the floor on prone on a bench)
Rest as needed
Barbell Warm-Up
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.
Every 2 minutes, for 12 minutes, complete:
Hang Snatch from blocks @ 75+%
*Set blocks at a height where the barbell is at mid-thigh. Build over the course of the 6 sets to a ‘heavy’ for the day.
B.
Every 2 minutes, for 10 minutes (5 sets of):
Back Squat x 4 reps @ 85-90%
C.
Against a 4 minute clock, complete as many reps as possible of:
1 Dumbbell Burpee Deadlift
2 Dumbbell Thrusters
3 Toes to Bar
2 Dumbbell Burpee Deadlift
4 Dumbbell Thrusters
6 Toes to Bar
3 Dumbbell Burpee Deadlift
6 Dumbbell Thrusters
9 Toes to Bar
etc. adding 1 rep to the Dumbbell Burpee Deadlift, 2 reps to the Thrusters, and 3 reps to the Toes to Bar every round.
Rest 2:00 between sets and repeat for a total of THREE sets.
*Pick up where you left off each time.
35-54: 50/35 lbs
55+: 35/20 lbs
Toes-to-Bar Substitutions:
Knees to Elbows
Knees to Chest
V-Ups
Supine Leg Raises
D.
Three to Four sets of:
6-8 Tempo Romanian Deadlifts @ 1111
Rest 90 seconds between sets
Optional
Spend 10 minutes on muscle flossing any joint that feels tight or inhibited.
General Training Notes:
Today you’ll open with snatch from blocks at 75%. You will build to a heavy for today so keep mechanics as the primary focus and load as the secondary focus. Last week on this squat cycle and next week will be heavy doubles building to a new heavy single. Hold on tight knowing this is the last week of your working progressions before retesting your squat.
Then you’ve got a similar time domain to last week with 4 minutes of work and 2 minutes of rest. This workout will definitely get grippy. Avoid going out too hot on this one so you don’t blow up your forearms too soon. Try to relax your grip during the burpee portion of the burpee deadlift and relax your grip on the eccentric portion of the thruster. Maintain a steady pace on the burpee dumbbell deadlifts. You’ll likely break up the thrusters and toes to bar in the later sets so when that happens stay under the bar and near the dumbbells so you can minimize your rest. Keep your transitions tight know that you get rest built in so keep the intensity up during the 4 minutes. Try to bring your heart rate down immediately during the 2 minutes of rest and keep the mental talk positive.