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 of the 5 exercises (listed below)
1. Down and up – "SPEED THROUGH THE MIDDLE"
2. Elbows high and outside – "BAR CLOSE"
3. Muscle snatch – "STRONG TURNOVER"
4. Snatch land – "FOOT WORK" 2", 4", 6"
5. Snatch drop – "FOOT WORK"
B) Skill Transfer Exercises Snatch – 3-5 reps at each of the 5 exercises (listed below)
1. Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
2. Overhead squat, "CORE STRENGTH"
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
4. Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
5. Snatch balance, "FOOT AND ARM SPEED"
C) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
4. Movement Prep
Barbell Primer
5. Movement Activation and Increasing Heart Rate – (Perform after the lifting)
2-3 Sets
1:00 Bike (10 Damper)
20 Alt. Leg V-Up
10 Hanging Scap Retraction
10 Kip to Swing
5 Knee to Chest
6. Workout Prep
1 Set: (at workout pace)
200m Bike
5 GHD Sit Up
5 Toes to Bar
350m row
20 GHD Sit Up or 20 situps (nor rx)
350m row
20 Toes to Bar
500m row
20 GHD Sit Up
500m row
20 Toes to Bar
• Target Time each set: 4-5 minutes
• Time Cap each set: 7 minutes
STIMULUS and GOALS
• How to pace: CHALLENGE. Push yourself here to maintain bigger sets and faster paces.
• How it should Feel: GASSY. If you are pushing yourself hard, you will feel the burn!
WORKOUT STRATEGY & FLOW
• Machines: aim for a harder pace than you normally would hold. The time spent on it will be quick!
• GHD: Aim for unbroken and smooth sets here. If you must break, keep the rest short and get back to work, leveraging fast arm movement with active quads to help save the core.
• Toes to bar: Work to have more efficiency than typical in this workout as the core volume will add up, and using your kip/tension well will pay off in this workout. This is the last movement so you can push hard on this movement each set!
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