General Warm Up (5-12)
Partner Up
P1) :30 Row (ski for Letrono)
P2) :30 Plate Hops, :30 Banded Muscle Snatch, :30 Lateral Plate Hops, :30 Banded Good Morning
*P1 will row while P2 is doing plate hops. Once :30 is done, partners will rotate so now P2 is rowing and P1 is doing plate hops Rotate again and move on to row and muscle snatch and so on
Plate Hops:
Lateral Plate Hops:
Specific Warm Up (12-25)
Vertical Jump:
10-15 Bounding Jumps (warm up calfs, can slowly increase height)
5 Vertical Jumps (no weight, aim for as high as you can)
3-5 Vertical Jumps with load
bounding jumps:
Stiff Leg Box Jump:
3-5 reps (building to starting height, only 1-2 sets for this)
DB Snatch:
5 Single Arm Deadlift (each side)
4 Hang Snatch (each side)
4-6 Alternating DB Snatch (build to workout load in 2-3 sets)
(27-37)
Every 2:00 x 5 sets
5 Loaded Vertical jump
+
3 Stiff leg landing box jump
Loaded vertical jump:
High catch box jump:
RX (40-56)
AMRAP 16
8 Alt. DB Snatch (70/50lb.)
8/6 Cal Ski
1:00 Rest
Goal: 7+ rounds
Intermediate
AMRAP 16
8 Alt. DB Snatch (50/35lb.)
8/6 Cal Ski
1:00 Rest
Baseline
AMRAP 16
8 Alt. DB Snatch (15/10lb.)
6/4 Cal Ski
1:00 Rest
(58-60)
1:00 Pancake
:30 Calf Stretch Against Rig (each side)
5:00 Mobility:
10 Cat/Cow
5 World’s Greatest Stretch
10 Banded Pass-Throughs
20:00 Continuous Flow:
3–4 Rounds:
10 Cossack slides (Goblet for DB or KB optional)
10 Ring Rows face pulls
10 Light Single arm KB Deadlifts
10 Cal Bike/Row
20 Lying to hollow crunch
10 lying to superman contractions
(0-5)
Today we are working on speed and power for our strength work. The loaded jumps will act as another means to enhance our sprinting, jumping and yes, deadlifting. Jumping, running and specifically sprinting are more functional than anything we do with a barbell or other external object and specifically compared to walking on your hands or holding a barbell on your back–have you been doing that in real life outside of the gym? Sprinting and jumping are things life may actually present to you in order to save your life, and the speed and power that is protected and sustained thorugh training them gives you a buffer to perform all the slow strength movements and olympic lifts we do. My point is to do them and do them well. If you train and don’t regularly jump, bound or sprint, you are aging at an exponentially faster rate than those who do.
Today’s conditioning is a sprint. The ratio of work to rest should be about 1:1 as a goal, and yes we are busting out the heavy DB’s. The goal is for you to pick a load that scares you a little and try to do touch and go reps for 8 reps, then get explosive and remain fast on the erg.