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 – (if short on time, only perform the clean warm up portion)
A) Burgener Warm Up Clean – 3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
C) 3x High Hang Clean + 3x Hang Clean + 3x Clean
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. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets:
12/10 Calorie Bike (Fast)
4-8 Clusters (start with empty bar and add weight)
3-6 Squat Snatch (start with empty bar and add weight)
5. Workout Prep
1 Set (at workout pace):
2 Clusters (at workout weight)
2 Squat Snatch (at workout weight)
5 reps
3 reps
1 rep
5 reps
3 reps
1 rep
4 reps
-1min rest b/t sets-
In each window perform
10 Clusters (105/80)
-then-
max reps Squat Snatch (105/80)
-1min rest b/t sets-
In each window perform
10 Clusters (155/105)
-then-
max reps Squat Snatch (155/105)
Score is total reps
Target Reps: 70+
Minimum Reps Before Scaling: 60
STIMULUS and GOALS
If you want just a barbell smasher that seems to neverend, then look no further. 2 high skilled barbell movements that are all about cycle time and close to the bar.
Goal is to start out steady and see if you can hang on for the ride.
WORKOUT STRATEGY & FLOW
Clusters: Weight should allow for smooth and consistent singles. These are placed here to annoy you so chip through them steadily. Goal should be sub 75 seconds.
Snatch: The weight and strategy stay the same from the clusters. Singles and try to keep moving for the remaining time keeping reps consistent back to back.
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