Mobility
One-Two sets of:
30 seconds Pec Smash Per side
30 seconds T-Spine Pulse on Bench
30 seconds Thoracic Twists
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
Shoulder Prehab
One-Two sets of:
20-30 Seconds Iso Hold (placement your choice)
Prone Incline Y’s, T’s, W’s
Plank Ring Circles x 10 seconds per arm
A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance + Overhead Squat @ 70-85% of 1-RM Snatch Balance
B.
Three sets of:
3-Position Snatch @ 50%
(Hang, Hang Below the knee, Floor)
Rest as needed
followed by…
Every 90 seconds, for 15 minutes (10 sets) of:
Pause Power Snatch + Snatch
(Pause for 1 full second at the knee)
You may perform these touch and go, but make sure you are in control and not bouncing the barbell
C.
35-54:
For completion:
800 Meter Run
15 Double Dumbbell Snatches (50/35 lbs)
Max Unbroken Toes-to-Bar
Rest 2 minutes between sets and continue until you’ve achieved 60 Toes-to-Bar OR 4 total sets.
55+:
For completion:
800 Meter Run
10 Double Dumbbell Snatches (35/20 lbs)
Max Unbroken Toes-to-Bar
Rest 2 minutes between sets and continue until you’ve achieved 60 Toes-to-Bar OR 4 total sets.
Scaling options for Toes-to-Bar:
Knees-to-Elbows
Knees-to-Chest
V-Ups
Athlete Notes:
**If you feel like you are about to tear at any point then please come off the rig and do alternating v-ups**
Today is a twist on last weeks conditioning piece! We still have the elements of running and dumbbells but today you’ll be doing double dumbbell snatches. Please practice this movement before starting the conditioning. If the movement doesn’t feel safe then reduce the load or double the reps and do alternating dumbbell snatches. Give yourself a few seconds after your toes-to-bar to collect yourself before jumping up to the rig. You will do as many unbroken toes-to-bar as possible. I will allow someone to continue if they lose rhythm but stay on the rig. The set is completed once you drop off the rig. If you reach 60 reps before you complete 4 sets then your workout is done. Enjoy this conditioning piece paired with higher volume gymnastics!
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.
Row Option
Six sets of:
2 Minute Row for MAX Calories
Rest 3 minutes between sets