General Training Notes: Spend about 10 minutes on your banded mobility and then 10-15 minutes of the activation prep work. Make sure you are incorporating the pec activation work as it is important for overhead movement! Check out this article that goes into it in more depth.
You’ll notice the % for the snatch progressions have gone up from last week. If you missed two or more times on last weeks snatches then please keep the % as last week and work on nailing each lift.
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
Ankle Pulse x 60 seconds per side
Warm-Up Prep
Two sets, for activation, of:
15/12 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Kettlebell Front Racked Carry
15 Med-Ball Squats
10 Bird Dogs each side
5-8 Strict Pull-Ups
A.
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch
*Sets 1-4 = 1 rep @ 75% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 80% of 1-RM Snatch
(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 80-83% of 1-RM Snatch
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
Rest 2-3 minutes
Every two minutes, for 6 minutes (3 sets):
Back Squat x 4 reps @ 75-80%
C.
“15-12-9-6”
35-54:
Four rounds for time:
15/10 Calorie Ski-Erg or Row
12 Toes-to-Bar
9 Strict Handstand Push-Ups
6 Alternating Dumbbell Snatch (50/35 lbs)
55+:
Four rounds for time:
15/10 Calorie Ski-Erg or Row
9 Toes-to-Bar
6 Strict Handstand Push-Ups to 5″ riser
6 Alternating Dumbbell Snatch (35/20 lbs)
Scaling Options for Strict Handstand Push-Ups:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
1 Wall Walk for every 3 sHSPU
Athlete Notes:
You’ve got a shoulder and lat burner in todays conditioning piece. Incorporate a sprint start on the erg each time and then ease into your pace. You should be off the erg in 60 seconds or less each time. If you know that toes-to-bar are a struggle for you then start off breaking the set into smaller, manageable sets. If you are confident in your toes-to-bar then stay on the rig as long as you stay in rhythm. BE SMART with how you break up your sHSPU. Come down immediately if you have a ‘grinding’ rep. Keep sets small and your triceps fresh so that you can sustain a decent pace throughout rounds 3 and 4 when things get real. Use your legs on the dumbbell snatches so that you save your triceps from any press outs
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.
Strength Accessory Option
Complete a steady pace for 40-45 minutes:
Wear a heart rate monitor and keep your heart rate at roughly 70% of your MAX HR.
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.