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. Barbell Prep
A) 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"
Snatch drop – "FOOT WORK"
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
4. Hinshaw Warm up (perform after the lifting)
5. Movement Prep/Activation
3 Sets
8 hanging scap retractions
6 kip to swing
4 Hanging knee raises
6. Workout Prep
1 set (at workout pace):
6 Toes to Bar
Run 100m
* Work up in weight, go by feel *
Work up to a comfortable heavy 3 (Completed unbroken or break into singles to keep form)
Record each set as 1 of your scores for load
Run 1 Mile
25 Toes to Bar
Run 1 Mile
25 Toes to Bar
Target time: Sub 20 minutes
Time Cap: 24 Minutes
STIMULUS and GOALS
This was a great test of running endurance at the Games. The toes to bar are enough that you have to respect the them, but the vast majority of the workout is running.
This is a longer endurance based event with a focus on moderate intensity.
WORKOUT STRATEGY & FLOW
Run: This is a perfect time to run at your 5k PR pace or whatever your best guess of that is. Open up at a 75-80% intensity and gradually increase your pace every 0.5 mile if you can.
Toes to bar: Some can hold onto 25 unbroken for every set. If you can, go for it! Otherwise get as close to redlining each set as you can without completely failing. The run in between is plenty of time to recover for the next set.
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