Mobility
Tricep Stretch x 45 seconds per side
T-Spine Pulse on Bench, Rack or Table x 45 seconds
Banded Perfect Stretch x 45 seconds per side
Get Low Warm-Up
Two sets of:
Assault or Echo Bike x 60 seconds
Over/Under Barbell Drill x 5 reps each direction
and finish with …
3-Position Snatch with Empty Barbell
Overhead Squat with 3 second pause x 5 reps
A.
Every minute, on the minute, for 3 minutes:
2-3Muscle Snatches @ 60+%
Followed by…
Every 90 seconds, for 9 minutes (6 sets of):
Power Snatch x 1.1 @ 80%
B.
Three sets of:
10-12 Kettlebell Push Press
10-12 Gorilla Rows
Rest as needed
C.
35-49:
Against a 3 minute clock, perform as many reps as possible of:
200 Meter Run
20 Russian Kettlebell Swings (70/53lbs)
80 Double Unders
Max Push Press in the remaining time*
Rest 2 minutes between sets and repeat for a total of FOUR sets
*The push press will start at 105/75lbs and add 10lbs each set.
50-54:
Against a 3 minute clock, perform as many reps as possible of:
200 Meter Run
20 Russian Kettlebell Swings (70/53lbs)
80 Double Unders
Max Push Press in the remaining time*
Rest 2 minutes between sets and repeat for a total of FOUR sets
*The push press will start at 95/65lbs and add 10lbs each set.
55-59:
Against a 3 minute clock, perform as many reps as possible of:
200 Meter Run
20 Russian Kettlebell Swings (53/35lbs)
50 Double Unders
Max Push Press in the remaining time*
Rest 2 minutes between sets and repeat for a total of FOUR sets
*The push press will start at 75/55lbs and add 10lbs each set.
60+:
Against a 3 minute clock, perform as many reps as possible of:
200 Meter Run
20 Russian Kettlebell Swings (53/35lbs)
40 Double Unders
Max Push Press in the remaining time*
Rest 2 minutes between sets and repeat for a total of FOUR sets
*The push press will start at 65/45lbs and add 10lbs each set.
C.
Two sets of:
Max Effort Banded Triceps Pressdowns
Rest 60-90 seconds between sets
General Training Notes:
Similar snatch session from last week, just slightly higher percentage. We will be testing your new 1-RM power snatch at the end of this cycle. If you feel like your form is slipping then drop the %. The period represents a 10 second rest so you’ll complete your snatch, rest 10 seconds, then complete the second snatch. You’ll move into some strength accessory work. If you get 12 reps then increase the weight on the next set. Then you’ve got some push press cycling in the workout! You get some rest here so we want you pushing during your working sets. If you push the first three movements then you should have about 30 to 45 seconds on that barbell, which should be enough for one big set, a possible drop and shake, then finish til the time is up. You get a full 2 minute rest so don’t hold back during the working windows. Push hard and see how many reps you can get. Adjust the rep scheme or load if you are getting less then 10 seconds on the barbell. You may elect to have multiple bars set up for each set or can change out the weight during your rest period.