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 (perform after the lifting)
2-3 Sets
500m Row
10 Power Snatches (start at empty bar and build)
5. Workout Prep
1 set (at workout pace)
5 Power Snatches (at workout weight 1)
2 Power Snatches (at workout weight 2)
* Work up in weight, go by feel *
"Randy"
75 Power Snatches (75/55)
@8:00
Snap-chill
25 Power Snatches (155/105)
Target Time each set: sub 4 minutes
Time Cap each set: 6 minutes
STIMULUS and GOALS
These are 2 aggressive Power snatch workouts. I mean who doesn’t LOVE Randy! Randy is a dirty ole man who likes to slap us around. We are tired of taking it from him and getting abused. Time to take Randy for a ride and show him how its done!!
WORKOUT STRATEGY & FLOW
Power Snatches: On Randy, you have to have a solid break up strategy from the start. Pick a number of reps you can hold onto for every 20-30 seconds and be disciplined. Use that hook grip and don’t get sloppy rounding your back!
On the second weight, singles are very likely. Get set, pull and punch under! Don’t use over 70% of 1RM Power Snatch for this weight
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 (perform after the run)
10-15 minutes moving steadily through:
1:00 Cardio (your choice) (easy/moderate)
10 hanging scap retrations, 5 kips
5 inchworm into strict pull ups
10 squat with thoracic rotations
10 thread the needle
5 dumbbell overhead squat (very light to moderate) (each side)
40′ Sled push (empty sled)
4. Workout Prep
1 Set: (at workout pace)
20’ Sled Push (at workout weight)
4 Chest to Bar Pull Ups
2 Bar Muscle Ups
2 Dumbbell Overhead Squat (at workout weight)
40 Chest to Bar Pull Ups
80’ Sled Push (Heavy)
20 Bar Muscle Ups
80’ Sled Push (Heavy)
40 Dumbbell Overhead Squat (70/50)
80’ Sled Push (Heavy)
-Rest 5 Minutes-
160’ Sled Push (1×45/25 if on turf – Light)
40 Chest to Bar Pull Ups
160’ Sled Push (Light)
20 Bar Muscle Ups
160’ Sled Push (Light)
20 Dumbbell Overhead Squat (100/70)
160’ Sled Push (Light)
Target Time each set: Sub 9 minutes
Time Cap each set: 12 minutes
STIMULUS and GOALS
Some heavy sled push to get you under fatigue for the gymnastic movements and then finish it off with a higher skilled squat.
WORKOUT STRATEGY & FLOW
Sled Push: Aim to just keep the legs moving here.
Chest to Bar Pull Up: Go for big sets here since you are only going through once. Try to keep it to no more than 2-3 sets.
Bar Muscle Ups: Same thing as pull ups here! 8-7-5 is a great break up strategy!
Dumbbell Overhead Squat: We don’t do these as often, so they might feel awkward at first. Try to bang out big sets once you find that good positioning over your head. Use more time to warm up and loosen those hips, ankles and thoracic spine to get in a great position if needed!
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