Mobility
Banded Perfect Stretch x 45 seconds per side
IT Band Stretch x 45 seconds per side
Activation
Two sets of:
Single Arm Cuban Press (light) x 6 reps per side
90/90 Hip Rotations x 60 seconds
Warm-Up
Two rounds of:
200 Meter Row
Banded Forward Walk x 10 reps
Banded Backward Walk x 10 reps
Banded Squats x 10 reps
A.
Every minute, on the minute, for 10 minutes:
1 Hang Power Snatch @ 75%
B.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 3 reps @ 78%
*Set 5-6 – 2 reps @ 80-83%
Rest as needed
C.
For time:
42/35 Calorie Row
9 Overhead Squats
30/25 Calorie Row
15 Front Squats
18/15 Calorie Row
21 Back Squats
*Barbell comes from the ground for all squats.
**Anytime you break the squats, you must perform a 15 air squat penalty before beginning again.
35-49: 185/125 lbs
50-54: 155/105 lbs
55-59: 135/95 lbs
60+: 105/75 lbs”
D.
Accumulate 50 Strict Hanging Leg Raises in as few sets as possible.
Optional Cooldown
Walk on Assault Runner / Treadmill for 10 minutes @ conversational pace.
General Training Notes:
More snatch work as promised this cycle! Hang power snatches mean snappy and fast. These can be from mid thigh and focus on receiving the bar in your power position at the same time that bar locks out overhead! Use each lift to get feedback … focus on one thing based on your feedback and keep it simple! Don’t expect perfection – just adjust as needed. Check out this video to see if you vertical jump or back flip.
You’ll follow up your snatch work with some front squats. Do a few warm up sets so you can build into your weight and your legs will be warm.
Onto a squat heavy workout! This is such a fun workout (to me) because you get to squat heavy and fast, paired with rowing! Try, with all your might, to keep your overhead squats unbroken! It will be challenging but it is doable! Your front squats and back squats will most likely be where you need to break. Try for a big openeing set on both of those versus a planned break. Your rowing can eat up a lot of time if you dilly dally on the erg. Your pace doesn’t need to be a sprint pace but you will want to stay mentally engaged. Sprint start each time and then ease into your pace (think about rowing at a 1k pace). Make sure to take the barbell from the floor for extra fun. 😉