Mobility, Activation & Warm-Up
BikeErg or Row x 5 minutes @ easy pace
Activation
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill
Kettlebell Warm-Up
Two sets of:
Kneeling Kettlebell Halos x 5 reps each direction
Single Arm Kettlebell Shoulder to Overhead x 5 reps each side
Kettlebell Snatches x 10 reps
Russian Kettlebell Swings x 15 reps
A.
In 12 minutes or less, build to today’s heavy Power Snatch.
B.
Every 90 seconds, for 12 minutes (8 sets of):
1 Hang Power Clean + Power Jerk @ 60-75%
C.
“Every Second Counts”
For time:
20 Burpee Box Jump-Overs
10 Cleans
16 Burpee Box Jump-Overs
8 Cleans
12 Burpee Box Jump-Overs
6 Cleans
8 Burpee Box Jump-Overs
4 Cleans
4 Burpee Box Jump-Overs
2 Cleans
30-49: 155/105 lbs; 24/20″
50-59: 135/95 lbs; 24/20″
60+: 95/65 lbs; 20″ and Step-Overs Okay
Time Cap: 11:00
General Training Notes:
We’ve got a bit different format going on with todays session! As usual, you will snatch today. You will be building to a heavy power snatch so that could mean a new 1-RM or it could be what feels heavy for today.
Now normally you’d be doing heavy push press following your snatch session but today is a bit different! You’ll be doing your clean and jerk progressions following your snatch. Keep the % to 75% or less on the sets and focus on maintaining a strong power position. I’ve noticed that many of you tend to kick your feet out pretty wide so my suggestion is to draw chalk lines for where you want to land in your power position. The visual aspect of that can help solidify your power position during your lifts.
Then you are testing one of the MFC workouts!! We have 20+ athletes headed to MFC this weekend and “”Every Second Counts”” is one of the events. The cleans can be power or squat; it is up to the athlete but if the weight allows you to stick with power then that would be our advice. Smaller sets of the cleans may benefit some of you if that means you can keep up your speed on the BBJO. But the weight is light enough where many of you may go by feel and break when you feel your heart rate is getting up there. The BBJO is where you can make up or lose time so stay diligent on those and keep a steady pace. If you do this workout please post your times and how you approached the workout; this may help many of the athletes!