Dynamic Mobility, Activation and Warm-up
Spend 5 minutes mashing the pecs.
Partner T-Spine Stretch on Pull-Up Bar
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk x 20 meters
and then …
Barbell Warm-Up
Two sets of:
Muscle Snatch x 5 reps
Press Behind the Neck x 5 reps
Tall Snatch x 5 reps
Sotts Press x 5 reps
*use an empty barbell
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving x 5 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 3 reps
B.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch from 2″ below the knee
*Set 1 – 2 reps @ 65% of 1-RM Snatch
*Set 2 – 2 reps @ 70% of 1-RM Snatch
*Set 3 – 1 rep @ 75% of 1-RM Snatch
*Set 4 – 1 rep @ 78% of 1-RM Snatch
*Set 5 – 1 rep @ 82% of 1-RM Snatch
*Set 6 – 1 rep @ 86% of 1-RM Snatch
Every 2 minutes, for 6 minutes, complete:
Snatch @ 90% of 1-RM Snatch
C.
Six sets of:
Sled Drag x 50 Meters
Toes-to-Bar x 5 reps + Chest-to-Bar Pull-Ups x 10 reps
Burpee Box Jump Overs x 10 reps (24/20″)
Rest 2 minutes
35-49: 185/135 lbs
50-54: 155/115 lbs
55+: Toes-to-Bar x 3 reps + Chest-to-Bar Pull-Ups x 8 reps; 135/95 lbs; Step-Overs Okay
D.
Three sets of:
25′ Right Arm DB Overhead Lunge
25′ Left Arm DB Overhead Lunge
Rest 2 minutes
Use this session to practice positioning with the dumbbell.
35-49: 70/50 lbs
50-59: 55/35 lbs
60+: 40/20 lbs
Optional Session (Please complete this session at the most appropriate time during the week based on your schedule)
Warm-Up
Run 800 meters @ 60%
Followed by…
Dynamic Range of Motion Drills
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips x 20 meters
Running Mechanics Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
Jump Rope Drill
Followed by…
Sprint 50 meters @ 60% effort,
Rest as needed
Sprint 50 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as needed
Sprint 50 meters @ 90% effort
Main Set
Four sets of:
400 Meter Hill Sprints (these are probably going to take somewhere between 2-3 minutes)
If you are doing this on a treadmill, set your incline first – then jog for the 3-4 minutes rest in between sets.
Cool Down
5 Minute Jog
Followed by 15 minutes of static stretching (IT Band, Achilles, Quads, Low Back)
Mob done
A. Used weighted PVC Hard for me/ then 65/75/85/95
B. 65/70/75/80/85/90 then 95
C. 2:20/2:14/2:28/2:31/2:28/2:25 55+rx but wrong reps did 5 TTb and CTB
D. sub 100′ SA OH carry with 35# 4 rounds (squeezed in with class while coaching).
800 m run
Sub stadium stairs 2x down and up x 4 set. Did not time but sure it took at least 3min. 230steps.
Oh love that you put in some stadium stairs!!!
Great job on being so consistent in Part C!
Mobility and PT done
A. Subbed with 4 sets Snatch grip RDLs @4111 x 8 reps – 125#
C. 2:04, 2:02, 2:01, 2:00, 2:00, 2:04
(The neighbors complain when we drag sled is outside so had to drag on the rubber floor so I decreased the load to make it comparable 70# on top of sled; subbed 5 T2B+ 10 C2B with 15 GHD situps; subbed 10 BBXJO with 15 Box jump overs)
D. 50# Left arm OH lunge, right arm front rack lunge
A. Up ro 165
B. 135-170; 175
C. 2:01, 2:00, 1:54, 2:14, 2:19, 2:15 (step overs. Calf tweaky from Sat)
D. 55#
This felt like a good Games workout…
Watch the calf Matt – how is it feeling today?
B: missed my 90% at 225 twice and took it back down to 215 for a hit. Snatch weak right now. All 2” were good up to 200# the last set.
C: Used 70# sled loaded up with 185# for 255# on concrete. Wasn’t sure if 185 was supposed to include sled weight. All C2b were UB. Burpees over box after round 3 were pathetically slow. This one crushed me! No joke!
Yep – we will be incorporating more of this type of training in the upcoming weeks leading to Games. The loading was to be additional to your sled so that was perfect.
I had a 25m turnaround and was pretty much worthless by the time i got to the bobs. The first workout we’ve had in 6 months where I felt worthless and out of shape. Strange.
Well those types of workouts can do that to us – which is why we’ll be incorporating more strongman with conditioning so when it comes up at Games, you’ll crush it!
Heavy sled bro, prob took your legs out a bit
A. up to 105 on the SB B. 120, 130, 135, 140, 145, 150 Snatch: 155, 160, 160, 160 (little less then 90% today). I was doing good on the 2″ Snatches, but then struggled off the floor, I might have just been tired? C. 1:40, 1:45, 1:41, 1:47, 2:00, 2:10 (I think the heat got to me on the last couple rounds, started feeling light heading and head hot on the sled drag, just not used to it being so hot) D. Lunges done, these felt so much easier than last year doing this weight
I was going… Read more »
Good work today – Oregon is not used to this heat!!
Yay for warm weather!! Nice job!
Nichole. Quick question. On the snatches, would you like us to lift to the pockets first then lower to 2” below the knee or just stop at 2” below the knee on the pull from the floor and go?
Great question and sorry for seeing this just now! I’d like you to go from the floor to 2″ below the knee!
Oh good. That is what I did. The lower percentages went well. The 90% I only made 1/3 @225#. Shoulders were tired.