General (0-12:00)
500m Row or 30/24 Cal Bike
_______
5 hip down push up
10 Scorpion
10 Spider-Man
20 Alternating Superman
10 Pronated “A”
10 Pronated “Y”
10 Pronated “W”
_________
Specific (12:00-27:00)
5 PVC Pass through
5 Overhead squat
5 Hang Squat Snatch
_________
*Empty barbell
5 Snatch DL
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 OH Squat
5 Squat Snatch
(27:00-37:00)
In 10:00, build to a heavy squat snatch single!
If you feel good, go for some big weight today. If not feeling sharp, use this as a primer for success in today’s workout.
RXConditioning: (39:00-56:00)
21 Hang Power Snatch
15 Power Snatch
9 Squat Snatch
3:00 Rest
3 rounds
95/65lb.
Goal: Sub 17:00 total (average round should be below 3:30)
Intermediate:
21 Hang Power Snatch
15 Power Snatch
9 Squat Snatch
3:00 Rest
3 rounds
75/55lb.
Baseline:
12 Hang Power Snatch
9 Power Snatch
6 Squat Snatch
3:00 Rest
3 rounds
35/15lb.
(56:00-60:00)
2×20 Banded face pull
+
2x :30 seated forward fold (hamstring stretch)
Big volume on the barbell today! The goal is to start the week off with focus on high barbell skills and high volume of “light” barbell contractions. The hard choice must be to make sure the RX’d load for you is “light”. This means if you look at the rep schemes and don’t think you could reach them in 2 touch and go sets per movement, it’s likely too heavy. Can you toe the line? Sure, but today is a day to challenge your ability to cycle the load, and you won’t be doing that if it’s too heavy. Get strong in the first 10:00, get fit and go fast after that.