OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
5:00 easy bike
-then-
Barbell Prep – (perform all movements below in the power position (no squat required))
Burgener Warm up Snatch – 3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
B) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
-then-
2 Sets
12/10 echo bike
10 empty bar power snatches
4. Workout Prep
1 Set:
4 Power Snatches (at workout weight 1)
3 Power Snatches (at workout weight 2)
2 Power Snatches (at workout weight 3)
1 Power Snatch (at workout weight 4)
– 0:00 – 3:00
15/12 Calorie Echo Bike
15 Power Snatches (55/35)
– 3:00 – 6:00
15/12 Calorie Echo Bike
12 Power Snatch (75/55)
– 6:00 – 9:00
15/12 Calorie Echo Bike
9 Power Snatches (95/65)
– 9:00 – 12:00
15/12 Calorie Echo Bike
6 Power Snatches (115/75)
– 12:00 – 15:00
15/12 Calorie Echo Bike
3 Power Snatch (135/95)
– 15:00 – 18:00
15/12 Calorie Echo Bike
1 Power Snatch (155/105)
Sub 20/16 calorie row
– 0:00 – 4:00
15/12 cal echo bike
30 Power Snatches (75/55)
– 4:00 – 8:00
15/12 cal echo bike
25 Power Snatches (95/65)
– 8:00 – 12:00
15/12 cal echo bike
20 Power Snatches (115/80)
– 12:00 – 16:00
15/12 cal echo bike
15 Power Snatches (135/95)
– 16:00 – 20:00
15/12 cal echo bike
10 Power Snatches (155/105)
– 20:00 – 24:00
15/12 cal echo bike
5 Power Snatches (185/115)
– 24:00 – 28:00
15/12 cal echo bike
5 Snatches (205/125)
– 28:00 – 32:00
15/12 cal echo bike
5 Snatches (225/135)
sub 20/16 calorie row or ski
Target time each set: Sub 2 minutes 30 seconds
Time cap each set: 3 minutes 30 seconds
STIMULUS and GOALS
Stimulus is high intensity. Athletes have 6 back to back mini-metcons for time (6 separate scores for time). Athletes will complete 15/12 calories bike followed by power snatches. Once snatches are completed, athletes will rest the remainder of that 3 minutes. For example, if athlete A finishes 20/15 calories and 30 Power Snatches in 2:40, they have 1:20 to load the weight for the next round and rest. They will begin the next bike and snatches (at a heavier weight) on the next three minutes interval. These are fast, quick efforts.
Push the bike and get off and move the bar!
WORKOUT STRATEGY & FLOW
Assault Bike: Push the pace on the bike but not so much that you are unable to move the bar when finishing the calories or build up so much lactate that they burnout on the bike (it will add up over rounds). The leg fatigue from the bike will make it more difficult to utilize leg drive on the barbell work. Ramping the bike up quickly for 5-6 seconds and coasting to a maintenance/push pace will work well in this workout. You should be finishing the bike no longer than around the 1:15 mark. If they are not, reduce the number of calories on the following rounds so you earn some rest.
Power Snatch: The starting weight should be around under 40% 1RM and the heaviest weight used in the workout should not be above 85% 1RM of your max snatch. Earlier weights will start as big touch and go sets, with later weights changing to fast singles. Ideally, you will be getting 90+ seconds of rest.
* Rest 60-90 secs between sets
Pause in the receive for 2 seconds
Build in load each set. Work somewhere around 70-75% 1RM Push Press.
Record each set as 1 of your scores for load
– (1+1+1) x2 sets
* Rest 2 minutes between sets
Move up in weight each set. Do not start counting sets until 65% 1RM clean and jerk.
Focus is on consistency and speed!
Record each set as 1 of your scores for load
– (1+1) x 4 reps
– (1+1) x 3 reps
– (1+1) x 2 reps
* Rest 2 minutes between sets
These should be unbroken… all touch and go from one movement to the next.
Move up in weight each round.
Rest as needed in between sets.
Record each set as 1 of your scores for load
Add Comment