Dynamic Mobility, Activation and Warm-Up
Two sets of:
T-Spine Opener on Foam Roller x 3-5 passes
Perfect Stretch x 3-5 reps per leg
Pec Smash x 30 seconds per side
Deep Squat Progression
x 5 reps
Three sets of:
Viking Sloth Press x 5-7 reps
Rest as needed
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 94%
*Set 7 = 1 rep @ 80%
*Sets 8-10 = 1 rep @ 85-90%
Note:
Please receive this in a full snatch. If you receive in a power position then hold that position and ride it down.
B.
As many rounds and reps as possible in 4 minutes of:
Hang Squat Snatch x 5 reps
Burpees over the Barbell x 10 reps
35-49: 135/95 lbs
50-54: 115/75 lbs
55-59: 95/65 lbs
60+: 75/55 lbs
Rest 2 minutes, and then …
As many rounds and reps as possible in 4 minutes of:
Box Jump Overs x 15 reps (24/20″)
Ring-Dips x 10 reps
55+: Stationary-Dips; Step-Overs okay
Rest 2 minutes, and then …
Three rounds for time of:
GHD Sit-Ups x 15 reps
Farmers Carry x 50′
35-54: 32/24 kg
55+: 24/16 kg
Note:
You get a great opportunity to do some barbell cycling in the first amrap. You should be able to keep those hang squat snatches unbroken, at least in your first 2 rounds. Use your legs to drive that barbell up and make sure you are snappy with your turnover since your triceps will start to get tired after those burpees. Stand all the way up before you go into your next rep so you avoid a no rep. Stay low on your burpees so you can be quick!
Make sure you have a two footed take off on the box jump overs. You were able to practice kipping ring-dips last Saturday so apply what you practiced last Saturday to todays amrap. Break up the ring-dips/stationary-dips early so you avoid hitting failure.
The last workouts has GHD Sit-Ups, which we haven’t done in a workout for a while. Try to be effecient on your GHD Sit-Ups by having a slight bend in the knee when you reach back, then contract the quads as you push your legs down and whip your body to the top of your sit-up. This will make for fast GHD Sit-Ups!
During your 2 minutes of rest, take a few deep breaths and reset your mind so that your focus is on executing the next workout.
C.
Three sets of:
Reverse Snow Angels x 20 reps
Rest 30 seconds
Unweighted Cossack Squat x 20 reps (don’t stand up between reps – stay as low as possible and work hip mobility from one side to the other)
Rest 30 seconds
Optional Strongman Session
Two sets of:
60-Foot Seated Rope Pulls
Rest 2 minutes between sets.
55+:
40-Foot Seated Rope Pulls
Brace your feet against something sturdy (a tire, yoke, heavy sandbag, etc…), and reach with your arms as far as possible and pull on the rope while driving with your legs – try to use your legs as much as possible as if you were trying to push something away with your legs. By the time you’re done, if you’ve gone heavy enough, your forearms and core will feel it.
One set of:
200 Meter Sled Push for max weight – go unbroken