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.
Every 2 minutes, for 16 minutes (8 sets of):
Split Jerk
Sets 1-3: 2-3 reps @ 75-80%
Sets 4-6: 1-2 reps @ 85-90%
Sets 7-8: 1 rep @ 94+%
B.
Every 90 seconds, for 12 minutes (8 sets of):
Mid Hang Power Snatch (please use blocks if possible)
Sets 1-3: 2-3 reps @ 50-60%
Sets 4-6: 1-2 reps @ 60-70%
Sets 7-8: 1 rep @ 75%
**If you miss, stay at the same weight. If you miss twice, go down. Focus is perfect reps.
C.
35-49:
Against a 3 minute clock, perform as many reps as possible of:
25/20 Calorie Echo/Assault Bike
5 Clean and Jerks (185/125lbs)
Max Bar Muscle Ups in the remaining time.
Rest 2 minutes between sets and repeat for THREE sets.
50-59:
Against a 3 minute clock, perform as many reps as possible of:
20/15 Calorie Echo/Assault Bike
5 Clean and Jerks (135/95lbs)
Max Bar Muscle Ups in the remaining time.
Rest 2 minutes between sets and repeat for THREE sets.
60+:
Against a 3 minute clock, perform as many reps as possible of:
20/15 Calorie Echo/Assault Bike
5 Clean and Jerks (105/75lbs)
Max Bar Muscle Ups in the remaining time.
Rest 2 minutes between sets and repeat for THREE sets.
**Please adjust the loading if this is more than 60-70% of your 1-RM
Cooldown
5 Minutes of Easy Bike followed by 5 Minutes of Stretching
Banded Lat Stretch
Banded Tricep Stretch
Banded Pec Stretch
General Notes
Jerk Progressions
You get free range today to build to a heavy jerk! If movement feels good, the bar feels light the keep building! If not then just build to a heavy for the day.
Snatch Progressions
Working on speed and finishing your pull! Big finish, full extension and keep pulling that bar back!
Conditioning
Lets get some gymnastics volume in today! Ideally the bike takes 90-100 seconds and then fast singles on the clean & jerk (keep that barbell close to the bike). You should have around 30-45 seconds to knock out your bar muscle-ups or pull-ups. Keep working for the entire 3 minutes knowing you get some good rest. You may want to try starting with smaller sets on the rig so you can keep moving consistently but, if you are strong with this movement, go for a big set! Test it out today!
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Timeline:
0:00-15:00 – Warm-Up
15:00-26:00 – Jerk Sets
26:00-31:00 – Snatch Set Up
31:00-43:00 – Snatch Sets
43:00-50:00 – Conditioning Prep
50:00-63:00 – Conditioning
63:00-75:00 – Accessory Work
75:00-85:00 – Cooldown