Mobility, Activation & Warm-Up
Three rounds at increasing effort of:
10/7 Calorie Bike or Row
5 Deep Squat Progressions
30 second Supinated Hang from Pull-Up Bar
10 Ring Rows
10 PVC Pipe Pass Thrus
Followed by…
Two sets of (empty barbell)
5 Snatch Grip High Hang High Pulls
5 High Hang Muscle Snatches
5 High Hang Power Snatches
5 Mid Thigh Power Snatch
Rest as needed
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch from mid blocks x 1.1 reps
*Sets 1-3 = @ 73% of 1-RM Power Snatch
*Sets 4-6 = @ 76% of 1-RM Power Snatch
*Sets 7-8 = @ 79% of 1-RM Power Snatch
(Bar should be at the middle of the knee when starting)
B.
Deadlift
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70-75%
Set 3: 1 rep @ 80-85%
Sets 4 & 5: 5 reps @ 70-75%
Rest 2 minutes between sets
C.
35-49:
Four sets of:
200 Meter Run
10 Chest to Bar Pull-Ups
10 Thrusters (115/85lbs)
Rest 1:1 between sets
50-54:
Four sets of:
200 Meter Run
10 Chest to Bar Pull-Ups
10 Thrusters (105/75lbs)
Rest 1:1 between sets
55-59:
Four sets of:
200 Meter Run
10 Chin over the Bar Pull-Ups
10 Thrusters (95/65lbs)
Rest 1:1 between sets
60+:
Four sets of:
200 Meter Run
10 Chin over the Bar Pull-Ups
10 Thrusters (75/55lbs)
Rest 1:1 between sets
Cooldown
400 Meters Conversation Walk or Jog with a friend or yourself 😉
General Training Notes
Snatches & Deadlifts
Sets stay the same this week but % go up just a bit but we are giving you a mandatory rest period (the period represents a 10 second break). Ideally use blocks but if blocks aren’t available then you can go from the mid hang position.
You’ll move into deadlifts next as we are getting at least one heavy hinging progression in per week.
Conditioning
Then you’ll be finishing off a big week of training with some more pull ups and then thrusters … promised you we’d keep working in leg stamina! Push the pace on the runs, aim for unbroken on the pull ups and thrusters. This will put you at around 100-120 pull up volume for the week so adjust if needed. If the thruster weight is so heavy that you’ll be breaking this up into more then two sets then bump the weight down. The rest here is to give you some recovery so you can push the intervals at a higher intensity. Grab a friend and go partner style; you go I go!
Customization Options for Chest-to-Bar/Chin-over-the-Bar Pull-Up (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted Pull-Ups
Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Snatch Prep
20:00-36:00 – Snatch Sets
36:00-41:00 – Deadlift Prep
41:00-56:00 – Deadlift Sets
56:00-60:00 – Conditioning Set-Up
60:00-80:00 – Conditioning
80:00-90:00 – Cooldown