Mobility, Activation & Warm-Up
Two sets of:
90 Seconds of Easy Row
MedBall Thoracic Opener x 60 seconds
Stationary Sun Gods x 10 seconds per position
and then …
With an empty barbell, complete two sets of:
3 Snatch Grip Press from Behind the Neck
3 Snatch Grip Push Press from Behind the Neck
3 Overhead Squats
3 Snatch Balances
Rest as needed
A.
Every 2 minutes, for 20 minutes (10 sets of):
Snatch Lift-Off + Snatch High Pull + Snatch + Overhead Squat
Sets 1-3: 60-70%
Sets 4-6: 75-80%
Sets 7-10: 80+%
*Build based on quality and feel to today’s heavy. The above % are just suggestions.
B.
Age Group Quarterfinals 22.3
All Age Divisions
As many rounds as possible in 10 minutes of:
1 Rope Climb
2 Shuttle Runs
2 Rope Climbs
4 Shuttle Runs
3 Rope Climbs
6 Shuttle Runs
4 Rope Climbs
8 Shuttle Runs
Etc.
15-ft rope climbs, 50-ft shuttle runs (25 down / 25 back)
C.
Accumulate 75 Single Arm Banded Triceps Pressdowns (each arm)
*Finish all 75 on one arm before switching to the next.
Optional Cooldown
5-10 minutes easy rowing with damper at 1.
General Training Notes
Snatch Complex: Big complex on the board for today! The snatch lift-off and snatch high pull are both designed to help you work on your pulling mechanics. For the lift-off, only lift from the floor to mid-knee (not above) and for the high pull be patient with your pull from the floor to mid thigh, only building in speed more mid thigh to your finish position. Then reset for your snatch, then follow with an overhead squat, focusing on pressing up into the barbell.
Quarterfinals 22.3 retest! Just a quick 10 minutes of work here, that’s it. 🙂 If you are feeling recovered from the Open then I’d like you to push the pace here on your shuttle runs and be smooth and efficient on your rope climbs. Use today to hone in on your rope climb technique by addressing the following: foot rope clamp, ideal shoes for your rope climbs and the descent technique. Please film for me if you’d like feedback on your technique.
You’ll finish the day with tricep accessory work. Then back to your normal volume of training come Friday!