Mobility & Activation
Band Distracted Ankle Pulse x 30 seconds per side
Hawaiian Squat x 5 reps per side (slow and controlled)
followed by …
Two sets of:
Cross-Bench Pull-Over
x 5 reps
PVC Pipe Pass Thrus x 10 reps
Warm-Up Prep
Two rounds at 70-75% effort of:
15/12 Calorie Bike/Row/SkiErg
5 Strict Pull-Ups
10 Suitcase Deadlift (left)
100′ Suitcase Carry
10 Suitcase Deadlift (right)
100′ Suitcase Carry
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch + Hip Snatch
*Sets 1-2 @ 75-80% of 1-RM Snatch
*Sets 3-4 @ 80-85% of 1-RM Snatch
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep
Start at 85% of 1-RM Snatch and build to a heavy snatch for the day. If you miss the same weight twice, end your snatch session.
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 2 reps @ 85-90%
C.
Three sets of:
45 seconds of Wall Sit with Front-Racked or Goblet Hold
immediately followed by…
30 seconds of Dumbbell Box Step-Overs (24/20″)
Rest 60 seconds
Handstand Walk x (see age breakdown)
Rest 60 seconds
35-49: 50′ Handstand Walk; 50/35 lbs
50-54: 25′ Handstand Walk; 50/35 lbs
55+: 3 Wall Walks; 35/20 lbs
Handstand Walk Alternatives (replace the handstand walk with 30-60 seconds of one of the following):
Handstand Marching
Handstand Marching on Box
Single-Leg Thigh Taps
OR
Wall Climb x 2 reps for every 25′
Athlete Notes:
Trust in the process. We are still months away from the open and the start of the season. Don’t let yourself stress out if you’re not getting crushed daily by conditioning pieces. Building a foundation takes time and has to be done the right way. The best way for that to happen is to truly dedicate time and energy to your strength work! This is the perfect time to dial in on both your strength numbers AND technique. Focus on each portion of today’s session and remember…strength is the price of admission!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
Complete a steady pace for 50-55 minutes:
Wear a heart rate monitor and keep your heart rate at roughly 70% of your MAX HR.
You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate
The goal is to stay within 2-3% of your 70% HR Max.