Mobility & Activation
Banded Tricep Stretch x 30 seconds per side
Banded Pass Thrus x 30 seconds
Banded Hip Flexor Stretch x 30 seconds per side
Hip Internal Rotation Pulse x 60 seconds
Warm-Up
Three rounds at increasing effort of:
10/7 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Sandbag or MedBall Carry (light)
5 Divebomber Push-Ups
10 Ring-Rows
15 Wall Ball Shots (weight is up to the athlete)
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off + Snatch
*Sets 1-3 = 2 reps @ 72.5% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 77.5% of 1-RM Snatch
(Perform a snatch pull to the knee with a 2-second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps)
When the running clock reaches 12:00…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 77-80% of 1-RM Snatch
B.
Back Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 6 reps @ 70%
C.
Every minute, on the minute, for 16 minutes (4 sets) for max reps of:
Station 1 – 30 seconds of Walking Lunges
Station 2 – 30 seconds of Supinated-Grip Bent-Over Barbell Rows @ 2111
Station 3 – 30 seconds of Alternating Reverse Lunges
Station 4 – 30 seconds of Barbell Ab-Wheel Rollouts @ 3030
Use the same barbell for all four stations. Load it based on your ability to perform six barbell rows at the prescribed tempo.
D.
For completion:
20 Straight Leg Sit-Up
40 V-Ups
100 Shoulder Taps
40 V-Ups
20 Straight Leg Sit-Up
Athlete Notes:
It is all about continuing to build a strong foundation this off-season for todays session. The best way we can do this is by laying the bricks down in an awesome strength progression. Pay attention to the sets, reps, percentages, and any prescribed tempos as we want to make sure you’re getting as much out of the lifts as possible! Don’t underestimate the difficulty of a little accessory work in a time domain when you get to the every minute on the minute section, and if there’s a tempo, please be sure to follow it! Let’s get strong! Focus on getting stronger and let’s build some wins and momentums going into this upcoming season! As a reminder, here is a link that explains how to read tempo.
Additional Optional Strength Accessory Option
Complete a steady pace for 30 minutes:
Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX Heart Rate.
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.
*We want to use these initial “shorter” zone 2 sessions to teach you how to properly fuel yourself for continuous movement without getting to the point of “bonking”. A good idea would be to fill up 1 or 2 carb drinks and take a drink every 4-5 minutes. Don’t worry, these will get longer and longer, and fueling yourself properly will become even more important.
Snatch work. For back squats, used 120kg for sets…
On the optional part, is it running you want us to do for 30 min?
Oops no – Bike Erg!