Mobility, Activation & Warm-Up
CrossOver Symmetry
Rows x 10 reps
Reverse Flies x 10 reps
Pull-Downs x 10 reps
Victory x 10 reps
90/90 Drill x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage.)
Followed by …
Two sets of:
KB Ankle Pulse x 30 seconds per side
Deep Squat Progression x 3-5 reps (slow and controlled)
and finish with …
Snatch Warm-Up Per coach Hunter Britt
A.
Three sets of:
Snatch Balance + Overhead Squat + Power Snatch @ 55-65%
Rest 90 seconds between sets
Followed by…
Five sets of:
Power Snatch + Overhead Squats @ 75-80%
B.
Start the clock and perform …
Three rounds for time of:
200 Meter Run
20 Air Squats
*Handstand Walk (See age division distance)
At the 15:00 mark, perform…
For time:
600 Meter Run
60 Air squats
**Handstand Walk (See age division distance)
35-49: 40′ Handstand Walk; 120′ Handstand Walk
50-54: 30′ Handstand Walk; 90′ Handstand Walk
55-59: 20′ Handstand Walk; 40′ Handstand Walk
60+: 2 Wall Walks; 6 Wall Walks
C.
Three sets of:
Sandbag or Odd Object Bearhug Hold (challenging weight) x 60 seconds
Plank Hold x 60 seconds (add weight if you’d like)
Rest as needed
Athlete Notes:
Happy Monday! We are starting off the day with a lighter snatch complex. Please focus on having a big finish in both complexes (ankles, knees and hips extended). The conditioning pairs a high skilled gymnastics movement with lower skill exercises. The intention behind this is to have your full focus be on executing the handstand wall with efficiency while being a little winded. Please adjust the handstand distance if needed and, if you are looking to be more competitive in your age division, try approaching this workout by completing the handstand walk in unbroken segments (35-49: 20′; 50-54: 10′; 55-59: 5′)
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastic Option
Every 4 minutes, for 12 minutes (3 sets) of:
50 Double Unders (55+: 30 Double Unders)
10 Burpee Box Jump Overs (55+: Step-Overs Okay)
18/12 Calorie Ski or Assault Bike
Followed by…
Every 4 minutes, for 12 minutes (3 sets) of:
18/12 Calorie Ski or Assault Bike
10 Burpee Box Jump Overs (55+: Step-Overs Okay)
50 Double Unders (55+: 30 Double Unders)