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:
1:00 Ski (10 Damper)
2-3 power snatches (at or close to workout weight)
4-6 Box Jump w/Step Down
-Then-
Build to Power Snatch weight.
5. Workout Prep
1 Set (at workout pace):
2 Power Snatch (at workout weight)
2 Box Jump Overs (at workout height)
8 Power Snatches (95/65)
8 Box Jump Overs (24/20)
8 Power Snatches (115/80)
8 Box Jump Overs (24/20)
Target Rounds: 8+
Minimum Rounds before scaling: 5
STIMULUS and GOALS
How to Pace: CHALLENGE! Go fast on each set and aim for quick transitions between movements.
How it should Feel: PAIN!! This one is gonna hurt – stay tough through all 3 sets. This combo is nasty since you can stay moving but want to stop. You can do it!!!
WORKOUT STRATEGY & FLOW
Power snatch: Aim for quick singles or sustainable touch’ngo sets. Once the bar hits the ground, you’re setting up for your next rep. The weight should be something you can hit for 8 unbroken, if needed, when fresh (not over 65% 1RM)
Box jump overs: Smooth is fast
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
10-15 Minutes Moving Through:
1:00 Row (10 Damper)
16 step back lunges
:30 handstand hold
4. Workout Prep
1 Set (at workout pace):
25 ft KB front rack walking lunges (wk weight)
25 ft Handstand walk
200’ Kettlebell Front Rack Walking Lunge (2×70/53)
300’ Handstand Walk
1000m Bike Erg
100’ Kettlebell Front Rack Walking Lunge (2×70/53)
150’ Handstand Walk
500m Bike Erg
50’ Kettlebell Front Rack Walking Lunge (2×70/53)
75’ Handstand Walk
Target Time: sub 15 minutes
Time Cap: 20 minutes
STIMULUS and GOALS
How to Pace: Grind & steady! This is a high volume chipper. Do not go out super hot, but aim to build in pace as the workout goes on.
How it should Feel: Cardio & muscular endurance. Expect building fatigue in the upper body throughout the workout. Consistency is key on this one!
WORKOUT STRATEGY & FLOW
Bike erg: aim for a moderate and controlled pace on the first bike and then all you have left on the last bike.
Handstand walk: Expect muscle fatigue in the upper body by the time you get to the first set of handstand walk. Aim for sets of 50’ unbroken with a good arm shake out between sets.
*Kettlebell front rack walking lunge: these kettlebells are HEAVY. Make sure to get a good high position of the kettlebells on the shoulders and keep a relaxed grip. Controlled and strong steps each rep.
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