Mobility, Activation & Warm-Up
Thoracic Mobility Drills
Followed by…
Two rounds at 70-80% effort of:
10/7 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Farmer Carry
30 Banded Face Pulls
20 Supinated Grip Band Pull-Aparts
10 Lateral Dumbbell Flyes
10 Dumbbell Front Raises
and finish with …
Two sets of:
Press in Split Jerk Position x 5 reps
Rest as needed
A.
Every 2 minutes, for 12 minutes (6 sets of):
Split Jerk
Sets 1-2: 2-3 reps @ 75-80%
Sets 3-4: 1-2 reps @ 80-85%
Sets 5-6: 1 rep @ 90+%
B.
Every 90 seconds, for 9 minutes (6 sets of):
2 Position Snatch
(High Hang + Mid Hang)
Sets 1-3: 65-70%
Sets 4-6: 70-75%
*Only increase after successful lifts. If you miss, stay at the same weight. If you miss again, go down in weight.
C.
35-54:
Against a 2:30 clock, perform as many reps as possible of:
20 Toes to Bar
15/10 Calorie Echo/Assault Bike
Max Kettlebell Swings in the remaining time (24/16kg)
Rest 90 seconds between sets and repeat for THREE sets.
55+:
Against a 2:30 clock, perform as many reps as possible of:
15 Toes to Bar
15/10 Calorie Echo/Assault Bike
Max Kettlebell Swings in the remaining time (16/12kg)
Rest 90 seconds between sets and repeat for THREE sets.
D.
Two to Three rounds of:
15 Dumbbell Lateral Raises
15 Dumbbell Front Raises
15 Dumbbell Bent Over Rows
*No built in rest
Cooldown
5 Minutes of Easy Bike followed by 5 Minutes of Stretching
Banded Lat Stretch
Banded Tricep Stretch
Banded Pec Stretch
General Training Notes
Jerk Progressions
No pause in your split jerks this week! You are building up to a heavy but keep in mind all the drills and footwork you’ve been practicing these past few weeks. Be aggressive and confident on your sets!
Snatch Progressions
We are doing a hang complex today. Loads are moderate so you can focus on mechanics. A few things to focus on when in the high hang: keep the torso vertical and push the knees out (think about the dip for a push press). For the hang snatch remember to EXTEND by jumping hard through the floor and quickly moving those feet into your landing position
Conditioning
As promised, interval work on Monday. 🙂 Todays intervals are all about rep accumulation. Some of you who are strong with toes-to-bar will go unbroken on your opening set; others may need to break once or twice. The goal is smooth mechanics on your toes to bar. Think about driving the chin through on your forward swing and then laying back behind the barbell on your back swing. Then push on the bike. Its not a lot of calories so you can rev that wheel up and keep the cadence high. A quick transition into your handstand push-ups. Take a calming breath and then go right into your kb swings. Try to keep these unbroken! Breath throughout the reps and really use your hamstrings versus your quads for the swings. This is a hinge movement; not a squatting movement.
Accessory Work
If you’re an athlete that needs to prioritize strength then make sure you complete the accessory work first, before the conditioning. Keep the same weight for the entire sequence and don’t break/rest until the set is complete.
Timeline:
0:00-15:00 – Warm-Up
15:00-27:00 – Jerk Sets
27:00-32:00 – Snatch Set Up
32:00-42:00 – Snatch Sets
42:00-50:00 – Conditioning Prep
50:00-62:00 – Conditioning
62:00-75:00 – Accessory Work
75:00-85:00 – Cooldown