Mobility & Activation
Two sets of:
Band Distracted Pec Stretch x 45-60 seconds per side
Band Distracted Lat Stretch x 45-60 seconds per side
Banded Pass Thrus in a Squat x 10 reps
followed by …
Chest Opener x 8-10 reps
Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 45-95 lbs
A.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Power Snatch x 2 reps @ 70-75% of 1-RM Snatch
Followed by…
Every 2 minutes, for 8 minutes (4 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)
B.
Three sets of:
Front Squat with a Pause x 5-6 reps @ 4111
Rest 3 minutes
Please read this article if you want to learn more about the benefits of tempo training.
C.
35-49:
Every 5 minutes, for 20 minutes (4 sets):
10 Burpee Box Jump-Overs (24″/20″)
17/12 Calories of Assault Bike
25 Wall Ball Shots (20/14 lbs to 10/9′ target)
50-Foot Handstand Walk
50-54:
Every 5 minutes, for 20 minutes (4 sets):
10 Burpee Box Jump-Overs (24″/20″ to 10/9′ target)
17/12 Calories of Assault Bike
20 Wall Ball Shots (20/14 lbs)
30-Foot Handstand Walk
55+:
Every 5 minutes, for 20 minutes (4 sets):
10 Burpee Box Jump/Step-Overs (24″/20″)
15/10 Calories of Assault Bike
20 Wall Ball Shots (20/10 lbs to 9′ target)
15-Foot Handstand Walk
Scaling Options for Handstand Walk
1 Wall Climb + 10 Wall Facing Handstand Marching for every 15′
10 Handstand Marching on Box for every 15′
Athlete Notes
Today’s session is an interval based conditioning piece and will test your shoulder endurance as well as a higher skilled gymnastics movement. Over the course of the next few weeks we will be incorporating handstand walking volume while under duress. Ideally athletes will have 90 seconds or more of rest between intervals. Please scale the movements, reps or distance if you are worried that the intervals will take you longer than 3:30 to complete. Whenever there is conditioning based intervals we are looking for athletes to be as consistent with their times as possible. That means you’ll want to refrain from redlining in set one. Try and approach the workout with a mindset of perceived exertion for each set meaning set one is 80% RPE, set two is 85% RPE, set three is 90% RPE and set four is 95+% RPE. Your perceived rate of exertion will increase each set but your times should be relatively consistent (within 10 seconds of each other). If you struggle with handstand walking endurance then we’d suggest strategically breaking up your wall ball shots to keep your shoulders fresh.
Additional Optional Engine Session
35-54:
Every 8 minutes, for 40 minutes (5 sets) for times:
25/17 Calories of Bike Erg or 20/15 Assault Bike
20 Goblet Alternating Reverse Lunges (24/16 kg)
20 Kettlebell Swings
25/17 Calorie Ski-Erg or Row
55+:
Every 8 minutes, for 40 minutes (5 sets) for times:
22/15 Calories of Bike Erg or 17/12 Assault Bike
20 Goblet Alternating Reverse Lunges (16/12 kg)
20 Kettlebell Swings
20/13 Calorie Ski-Erg or Row
Post times for all five sets. Be aggressive, but think about increasing your effort level (perceived rate of exertion) each set such that you can maintain consistent times over the course of the five sets.