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. Hinshaw Warm up (perform after the lifting)
-into-
3 sets:
10 hanging scap retractions, 6 kips, 2 strict pull ups
5. Workout Prep
1 Set (at workout pace):
Run 100m
3 Power Cleans (115/80)
3 Power Jerks (115/80)
3 Chest to bar pull ups
Run 200m
15 Power Cleans (95/65)
15 Power Jerks (95/65)
15 pull ups
Run 200m
Run 300m
15 Power Cleans (115/80)
15 Push Jerks (115/80)
15 Chest to bar pull ups
Run 300m
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes 30 seconds
STIMULUS and GOALS
How to Pace: CHALLENGE. Challenge the pace here. Aim for close to unbroken reps or big sets.
How it should Feel: GASSY. This is going to burn you out. Expect high heart rate and grip fatigue.
WORKOUT STRATEGY & FLOW
Run: Aim for a consistent/hard pace on the run.
Power cleans/Push Jerks: aim for unbroken/big sets on both movements. Make sure to utilize the legs on the push jerks in order to save your arms for the chest to bar.
Chest to bar: Aim for unbroken reps on the chest to bar.
10 Weighted Pistol (5 each side)
20 Weighted Russian Twists
10 Kettlebell Goblet hold Cossack Squat (each leg)
OR Banded 7s – perform 7 reps of each movement
2. Ski Prep:
None needed! Begin with the first 5 sets of 500m easy as your warm up
5x (500m at easy pace with 1min rest after each rep),
400m at moderate pace, 2min rest,
300m at fast pace, 2min rest,
200m at max effort, 2min rest,
300m at max effort, 3min rest,
400m at max effort
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