Dynamic Mobility, Activation and Warm-Up
One set of:
Band Distracted Hip Flexor Stretch x 60 seconds per side
and then …
One set of:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clam Shell Iso Hold x 60 seconds per side
Fire Hydrant Iso Hold x 60 seconds per side
Two sets of:
Banded Monster Walks x 20 steps
Banded Lateral Walks x 20 steps
Banded Air Squats x 10 reps @ 3211
Rest 30 seconds
A.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 70%
B.
21-15-9
Thrusters
Burpees over the Bar
Rest 3 minutes, and then …
15-12-9
Power Snatch
Overhead Squat
35-49: 115/75 lbs
50-54: 95/65 lbs
55+: 75/55 lbs
Note:
Looking to make your thrusters fast and smooth? Check out this article about making thrusters your best friend.
You may also want to check out this article on barbell cycling power snatches for the 2nd workout today.
Shoulders will start to fatigue so gauge where your hand position will be for your snatches (ie a narrower grip or wider grip). It will be important for you to manage your reps early on so that you can continue to chip away at the reps in that round of 9. If the weight is too heavy for you then feel free to drop the weight down as I’d prefer the volume stay the same.
C.
Three sets of:
Dumbell Chinese Rows
x 8-10 reps @ 1112
Rest 60 seconds
Banded Glute Bridges x 30 reps (fast)
Rest 60 seconds
Optional Session
A.
Every 3:30, for 14 minutes (4 sets):
3 Cleans + 1 Jerk
*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)
At the 12 minute mark. . .
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk
B.
Two Sets of:
DB Cuban Press x 12 reps
Supinated Grip Pull Ups x 12 reps
followed by…
Two Sets of:
Inverted Rows x 12 reps
Diamond Push Ups x 12 reps
DB Lateral Raises x 12 reps