Mobility, Activation & Warm-Up
Spend 6-8 minutes working on some T-Spine mobility.
Suggested videos to follow:
Video 1
Followed by…
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 60 Second Bike @ Zone 2 Pace
Station 2: 15 Band Pull Aparts + 20 Plank Position Shoulder Taps
Station 3: 3 Single Arm Presses + 50 Foot Overhead Carry (each arm)
A.
Five sets of:
Muscle Snatch x 1-2 reps
Rest 60-90 seconds
B.
Every 90 seconds, for 15 minutes (10 sets of):
Hang Power Snatch 2″ Below the Knee
Sets 1-4: 2-3 reps @ 70%
Sets 5-8: 1-2 reps @ 75-80%
Sets 9-10: 1 rep @ 80-85%
C.
Against a 4 minute clock, perform as many rounds and reps as possible of:
3 Power Cleans*
6 Push-Ups
9 Toes to Bar
12 Air Squats
Rest 60 seconds between sets and repeat for THREE total sets. Please pick up where you left off.
35-49:
Round 1: 185/125lbs
Round 2: 155/105lbs
Round 3: 135/95lbs
50-54:
Round 1: 155/105lbs
Round 2: 135/95lbs
Round 3: 115/85lbs
55-59:
Round 1: 35/95lbs
Round 2: 115/85lbs
Round 3: 105/75lbs
60+:
Round 1: 115/95lbs
Round 2: 105/75lbs
Round 3: 95/65lbs
D.
Three sets of:
10 Single Arm Overhead Dumbbell Triceps Extensions (each arm)
Rest 30 seconds
10 Single Arm Dumbbell Rows (each arm)
Rest as needed
Cooldown
5 Minutes of Easy Bike followed by 5 Minutes of Stretching
60-90 seconds – Rig Decompression
45-60 seconds each side – Rig Shoulder Stretch
60-90 seconds – Seated Hamstring Stretch
General Notes
Muscle Snatch
The muscle snatch is a great accessory lift to work on (1) bar path and (2) strengthening the turn over. For those of you who struggle with having a slight bend in the elbow when you receive your snatch then this drill can help with that.
Snatch Progressions
So this is a low hang power snatch but no pause in the hang position. So you can lower the bar and, once you feel tension in that low hang position, lift. Make sure you are hinging at the hips more versus the knees so you feel that hamstring engagement. Big pull, big finish and that bar flies overhead. This will make your pulls from the floor feel like butta!
Conditioning
Familiar with the Chief? This is a little spin off of that benchmark workout! If you’ve done the Chief you know that the reps start adding up so start at a fast but controlled pace. The addition of the toes-to-bar will make this a bit grippy so take that into consideration. Pick up where you left off after each round for a total score of rounds + reps.
Toes-to-Bar Customization Options (Choose one from below)
Knees-to-Elbows
Hanging Knees-to-Chest
V-Ups
Supine Leg Raises
Accessory Work
Get your accessory work in! We try to keep the volume and training time to under 90 minutes including the accessory work so don’t neglect it! If you hit the 10 rep mark and you aren’t shaking then go up in weight. 🙂
Timeline:
0:00-15:00 – Warm-Up
15:00-25:00 – Muscle Snatch
25:00-30:00 – Snatch Set Up
30:00-45:00 – Snatch Sets
45:00-50:00 – Conditioning Prep
50:00-65:00 – Conditioning
65:00-75:00 – Accessory Work
75:00-85:00 – Cooldown