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. Movement Prep/Activation and Increasing Heart Rate – (Perform after the lifting)
3 Sets:
250m Ski OR Row (Easy/Moderate Pace)
5 One Arm Hang & Shrug (each side)
10 Standing Banded Arch Hollows
5 Body Row on Bar (OR Ring Rows)
10 Box Step Ups
5 Inch Worms
5. Workout Prep
1 Set (at workout pace):
3 Chest to Bar Pull Ups
2 Box Jump Overs (at workout height)
2 Wall Walks
AMRAP 3 Minutes
14 Chest to Bar Pull Ups
7 Box Jump Overs (24"/20")
Remainder of time complete max effort Wall Walks
-rest 1 minute between rounds
AMRAP 3 Minutes
20 Chest to Bar PullUps
10 Box Jump Overs (24"/20")
Remainder of time complete max effort Wall Walks
-rest 1 minute between rounds
Score is number of WALL WALKS ONLY
Target Reps each set: 8+
Minimum Reps before scaling each set: 2
STIMULUS and GOALS
How to Pace: SPRINT. 3 minutes will go fast! Go out hard to finish the first 2 movements, so you will have time in the walk walks to maintain unbroken sets and consistent movement. This is a "go" type workout so you work to have plenty of time in the Wall Walks.
How it should Feel: GASSY!. You are going to feel super winded from these high intensity sets.
WORKOUT STRATEGY & FLOW
Chest to bar: We want to try to do this in quick sets with little rest if we jump down to break. If you know that you will need to break, focus on smart sets from the beginning to keep the rest portion short.
Box jump overs: Push the pace here to get to the wall. You may clear the box or jump on and over. We don’t recommend rebounding them all.
Wall walks: Pick a pace and stick with it! Try to slow down breathing and use muscles and tension to get max effort each set on theses. Try to find a rhythm that you can hold for the remainder of each set.
Calorie Ski
50ft Handstand Walk after each set of Calories
-Rest 5 Minutes-
42-30
Calorie Ski
100ft Handstand Walk after each set of Calories
-Rest 5 Minutes-
72 Calorie Ski
150ft Handstand Walk
*Ladies: Same Calories today
Equal Opportunity Fitness 🙂
Target Time each set: 5-6 minutes
Time Cap each set: 9 minutes
STIMULUS and GOALS
How to Pace: STEADY! Shoulders will get smoked a bit from the Ski Erg so pace a bit so you can go all out on the Handstand Walks.
How it should Feel: MUSCULAR ENDURANCE! Shoulders and arms will fatigue on this one!
WORKOUT STRATEGY & FLOW
Ski Erg: A pace you can keep throughout since there are a lot of calories to accumulate.
Handstand Walk: Try to get in some big sets and push this to work under fatigue.
Scaling for Handstand Walks:
For 50ft: Complete 3 Wall Walks
For 100ft: Complete 5 Wall Walks
For 150ft: Complete 7 Wall Walks
Use Wall Walks, if needed, to Build better stacked position and spatial awareness with Wall Walks.
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