PERFORMANCE
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements
Then…
A.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Followed by…
Every 3 minutes, for 9 minutes (3 sets):
3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
B.
“The Devil’s Advocate”
Three rounds for time of:
20/15 Calories of Assault Bike
10 Dumbbell Devil’s Presses (50/35 lbs)
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
100 Meter Jog @ 70%
10 Alternating Cossack Squats
Rest 30 seconds
Followed by…
Two sets of:
100 Meter Jog @ 80%
5 Burpee Jump Backs
Rest 30 seconds
Followed by…
Two sets of:
100 Meter Run @ 90%
5 Jumping Air Squats
3 Down Ups
Rest 30 seconds
When the running clock reaches 15:00, perform the following…
Ten sets for times of:
100 Meter Run
15 Jumping Air Squats
5 Down Ups
Rest 60 seconds between sets
*TWENTY MINUTE TIME CAP INCLUDING REST
When the running clock reaches 40:00, perform the following…
Three sets of:
60 Second Plank Hold from Elbows
45 Seconds of Flutter Kicks
30 Seconds of Russian Twist
Max Effort Hollow Hold
Rest 2 minutes between sets
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!
Dirty 30 warmup
A. 19.1
7+17
Forgot how much this hurts the Tush
B. Devil’s Advocate
10:16
C. Travis Core Workout 2
A
65, 75, 80
85, 85, 90
95, 105, 110
B.
15 Cal AB
10 DB Devil’s Presses 35#
12:50
Been off the past few days feeling a run down, going to do something slow to sweat today and I should be back to health by next week. I’ve learned the hard way to rest when I need it. Keep fighting and keep up the good work!
A
65, 65, 70
85, 95, 95
110, 110, 115
B.. Had to modify because I can’t do Devil’s press
15 Cal AB
10 Burpee Power Snatch @ 75#
10:42
10k row moderate pace
42:38
622 cals
Limited equipment workout done
Warmup done
A. 10rds of
100m run
15 jumping air squats
5 down ups
14’43
Sacked off the 60 secs rest and just pushed on all the way through as bit short of time
B. Travis’ core workout #2