Mobility
Spend 2 minutes working on your psoas
Band Assisted Ankle Pulse x 30 seconds each side
Activation
One-Two sets:
Active Pigeon x 30-45 seconds per side
90/90 Hip Rotation x 10 total reps
Warm-Up
300 Meter Easy Row
Banded Monster Walks x 30 seconds forward/30 seconds backward
Banded Lateral Walks x 30 seconds right/30 seconds left
600 Meter Easy to Medium Paced Row
Banded Squats x 30 seconds
A.
Every minute, on the minute, for 3 minutes:
Muscle Snatch x 1 rep
followed by …
Every minute, on the minute, for 5 minutes:
1 Hang Power Snatches @ 75-80%
B.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 reps @ 80%
Rest as needed
followed by …
Every 2 minutes, for 10 minutes (5 sets) of:
Front Squat x 1 rep @ 85% @ 30X1
C.
Three sets of:
10 Split Stance (right foot forward) Barbell Good Mornings
10 Split Stance (left foot forward) Barbell Good Mornings
10 Barbell Bulgarian Split Squats (right)
10 Barbell Bulgarian Split Squats (left)
Rest 90 seconds between sets
D.
Complete as many rounds and reps as possible in 6 minutes of:
100 Flutter Kicks
25 V Ups
100 Russian Twist
25 Seated Knee Tucks
Cooldown
Walk on Assault Runner / Treadmill for 10 minutes @ conversational pace.
General Training Notes:
Strength day today! The focus on today is going to be on strength development, no conditioning today! If you want some cardio added then feel free to do a 20-30 minute easy jog; otherwise it is all about those gains today!
Try to increase your muscle snatch by 5-7% from last week. Then its singles on your hang power snatch every minute. Really focus on hitting a strong finish position and punching up on that bar as you receive it. Please film if you feel like you’ve been struggling with your snatch. Like last week, you will be building to a heavy front squat and then, for 5 sets, you’ll complete 85% of your front squat with a 3 second descent. So you should have control on the way down, then explode out of the hole with as much power as possible. We will be testing your front squat soon!
You’ll cap off your legs and posterior chain with some single leg work. The good mornings will target you glutes and hamstrings and then the BSS will target your quads. The load will be the same between the good mornings and BSS. Then a core conditioning piece. I don’t actually care how many rounds you get; the time domain just adds an element of fun and pressure to keep you from take really long breaks. The goal is to have no rest and just seamlessly move through each element of the core amrap. Then get some protein in post workout!