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 – we intentionally left the Snatch warm up in so you can get some movement practice to use as warm up
A) Burgener Warm up Snatch – 3-5 reps at each of the 5 exercises (listed below)
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 at each of the 5 exercises (listed below)
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"
C) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
4. Movement Prep
Barbell Primer
5. Workout Prep (complete after finishing all Strength)
1 Set (at workout pace):
100m Run (At workout pace)
5 Cal Echo Bike
300m Run
40/30 calorie row
300m Run
400m Run
60/42 calorie row
400m Run
*GO FAST!
Target Time each set: 6-7 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
This workout is a pure aerobic engine. We want you to push to the edge of your pacing effort. Those of you who can push the run faster can maintain more steady on the bike, and vice versa is true if you are better at bike.
How it should Feel: Gassy. We have the intervals set up so you can maintain a high intensity (85-90%) effort throughout the set.
WORKOUT STRATEGY & FLOW
Run: Hold an 80-85% effort on the first run and 85-90% on the second. You should be comfortable going straight into the bike
Bike: We wan
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