Congratulations to everyone that participated in the 2021 Age Group Online Qualifiers! What a weekend and we couldn’t be more proud of our athletes and how they tackled the events this weekend. That being said, if you did compete this weekend then please take this week off or at a very reduced volume. This week would be an ideal time to do some activities outside of the gym for a physical and mental reset! Any competition weekend will stress your adrenals more than you think. This week is a transition week so you’ll notice a reduction in the volume or training as well as different types of exercises this week. You’ll be testing next week and then a new cycle officially starts on May 24th!
Mobility, Activation & Warm-Up
Spend 10 minutes rolling out the t-spine, lats and any other area that feels tight.
A.
Every 90 seconds, for 9 minutes (6 sets):
1 Snatch Presses from Receiving + 1 Snatch Balance
Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.
B.
Every 90 seconds, for 12 minutes (8 sets):
2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
C.
Ten sets for times of:
Row 400 Meters
Rest 2 minutes
D.
Three sets of:
Half-Kneeling Pallof Press x 10 reps per side
Rest 45 seconds
Hollow Body Hold x 30 seconds
Rest 45 seconds
Athlete Notes:
If you completed the entire Age Group Online Qualifiers then please take today completely as a rest day. Otherwise, go by feel today and resist the desire to add volume to the program. For the row, push these sets as hard as you can while maintaining consistent splits. Note times for each of the twelve sets, and note any significant drop-offs and how you felt going into that set.
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.
Strength Accessory Option
Every 2 minutes, for 30 minutes (3 sets) of:
Station 1 – Double Kettlebell Front Squat x 6 reps @ 4141
Station 2 – Band-Resisted Straight-Arm Lat Pulldown x 15 reps @ 2020
Station 3 – Death March x 12 reps @ 3011
Station 4 – Double Kettlebell Push Press x 10 reps + ISO Overhead Hold for remainder of 60 seconds
Station 5 – L-Sit or L-Sit Progression x 60 seconds
A. 45-125
B. Up to 89%
C. First 9 sets were 87-92 seconds per 400 on average. Last 400 was 83 seconds.
Yes today off day!! Tired and sore.