Mobility
One-Two sets of:
30 seconds Pec Smash Per side
30 seconds T-Spine Pulse on Bench
Activation
Two sets of:
Prone Incline Y’s, T’s, W’s
Warm-Up
Two sets of:
Prone PVC Pipe Pass Thrus x 10 reps
Prone PVC Pipe Press Behind the Neck x 10 reps
PVC Pipe Overhead Squat x 10 reps
PVC Pipe Press behind the Neck in Receiving Position x 5 reps
A.
Every 90 seconds, for 9 minutes (6 sets):
3-Position Hang Snatch @ 65-75% of 1-RM Snatch
(High – Mid – Low Hang)
*Do not drop the bar between reps*
B.
Four sets of:
50 Foot HEAVY Walking Lunge (Front Rack)
Rest 60-90 seconds between sets
C.
35-54:
Against a 2 minute clock, complete as many rounds and reps as possible of:
Run 200 Meters
10 Thrusters (105/75lbs)
Max Bar Muscle Ups in the remaining time
Rest 60 seconds, then…
Against a 2 minute clock, complete as many rounds and reps as possible of:
Run 200 Meters
10 Hang Squat Cleans (105/75lbs)
Max Strict Handstand Push-Ups in the remaining time
Rest 60 seconds then repeat EVERYTHING, starting with the first AMRAP, for THREE total sets (18 total minutes).
55+:
Against a 2 minute clock, complete as many rounds and reps as possible of:
Run 200 Meters
10 Thrusters (75/55lbs)
Max Chest-to-Bar Pull-Ups in the remaining time
Rest 60 seconds, then…
Against a 2 minute clock, complete as many rounds and reps as possible of:
Run 200 Meters
10 Hang Squat Cleans (75/55lbs)
Max Strict Handstand Push-Ups to 5″” riser in the remaining time
Rest 60 seconds then repeat EVERYTHING, starting with the first AMRAP, for THREE total sets (18 total minutes).
**If strength is your primary need right now then substitute today’s metcon for the strength accessory option in the additional sessions.
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
Scaling 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
Check out this video for Handstand Push-Up Scaling Options
D.
Optional
Spend 10 minutes on muscle flossing any joint that feels tight or inhibited.
General Training Notes:
No blocks today! Instead, you will be hitting all the positions we’ve been drilling the past few weeks as you work through the 3 position snatch. This isn’t about heavy loading but, instead, about making the bar feel weightless and light by utilizing great technique. If you find that you struggle with mobility then start with some banded sotts presses.
Then you’ll focus on single leg work today instead of your back squat progressions. You’ll get a week off from those and supplement with heavy walking lunges.
You’ll finish the day with some interval work pairing lower body endurance with gymnastic endurance. Ideally you’ll have around 30 seconds in each interval to knock out as many reps as possible. Take the run at a medium pace, trying to come in around the 60 second mark. Go right to the barbell and goal is to go unbroken on both the thrusters and cleans. Take a breath and then start on the max reps. They way you approach the gymnastic portion will be entirely up to each person, dependent on their ability with that particular skill. For many of you, short sets will be more advantages then big sets as you try to accumulate the most reps as possible. You will have a drop off, especially with the sHSPU, but overall we are looking to test your gymnastics stamina after jacking up your heart rate!