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 (perform after the metcon)
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
25 Snatches (95/65)
20 Snatches (105/70)
15 Snatches (115/85)
10 Snatches (135/95)
5 Snatches (155/105)
*Power or Squat
-Rest 1:1 between each set of reps
25 Snatches (115/80)
20 Snatches (135/95)
15 Snatches (185/125)
10 Snatches (205/145)
5 Snatches (225/155)
*Power or Squat
-Rest 1:1 between each set of reps-
Target Time: sub 30 minutes
Time Cap: 45 minutes
STIMULUS and GOALS
Stimulus is high intensity and steady pacing. You are only allowed to use 1 bar so make sure weights are off to the side and not behind you.
WORKOUT STRATEGY & FLOW
You should be mindful of weight and base it off of percentages of their 1rm or perceived 1rm. Weights should follow: 40%, 55-60%, 70-75%, 85%+. You are allowed to power or squat the snatch at any point.. After the first set of 30, completing reps in fast singles is a completely acceptable rep approach with power snatching being the fastest until the heavier weights.
Suggested Reps for weight
75/55: Touch and go looking to hit 10+ reps at a time.
135/95: Fast Singles completing 1 rep every 3-5 seconds
185/125: Smooth singles trying to complete a rep every 5-10 seconds
205/145: 1 rep every 15-20 seconds while being mindful of when to lift.
-225/155: 1 rep every 20-30 seconds while being mindful of when to lift.
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. Movement Prep/Activation and Increasing Heart Rate
3-4 Sets
15/12 Calorie Ski
15 Banded Good Mornings
10 Kettlebell Swings (moderate weight)
10 Hanging scap retractions
8 Kip
6 Kip to swing
4 Strict pull ups
4. Workout Prep
1 Set: (at workout pace)
2 Sandbag Cleans (at workout weight)
2 Bar muscle ups
5/4 Calorie Ski
AMRAP 3 Minutes
10 Sandbag Cleans (150/100)
10 Bar muscle ups
Max Calorie Ski
-Rest 2 Minutes between sets-
-Then-
25 minutes easy/moderate ski
Target Calories each set: 20/15+
Minimum Calories before scaling each set: 10/7
STIMULUS and GOALS
This is a high intensity workout, aiming for unbroken reps and quick transitions.
WORKOUT STRATEGY & FLOW
Sandbag cleans: grab and go! Keep the grip relaxed and focus on a leg drive to get the sandbag up and over your shoulder.
Bar muscle ups: fight to keep these unbroken!
Ski: Go hard here with big strong pulls.
Add Comment