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)
2-3 Sets:
15/12 Calorie (moderate)
3-5 Power Snatches (building to workout weight)
5. Workout Prep
1 Set (at workout pace):
5/4 Calorie (moderate)
2 Power Snatches (at workout weight)
30 Power Snatches (135/95) (scaled 115/75)
30/24 Calorie Row
30 Power Snatches (155/105)
30/24 Calorie Row
-Rest 5:00-
60/48 Calorie Row
15 Power Snatches (155/105)
Target Time: 5-6 minutes
Time Cap: 8 minutes
STIMULUS and GOALS
This workout is hard effort. Working on cycling a barbell with fast pace and moderate/heavy weight.
WORKOUT STRATEGY & FLOW
Row: The rows should be a hard effort on the front and back half.
Power snatches: Aim for fast singles or quick sets of 3-4 reps. Consistency is key here. The barbell will get tough for reps 20-30 so get mentally tough during those sets!
OR Banded 7s – perform 7 reps of each movement
2. Hinshaw Warm up
Hinshaw warm up written out
Perform each drill for 10m out, then walk back
High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)
20m out walk back
Side step out and back
Side step jumping jack out and back
Sitting
Sitting arm swing (Elbow down and back) 20 sec
Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m
Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
50m hash marks (fast feet) forwards & backwards
30m (20m speed up, 10m to slow down)
45m (35m speed up, 10m to slow down)
60m (50m speed up, 10m to slow down)
8 sets
5 Minutes (easy)
-Walk 1:00 b/t sets-
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