Warm Up
10 Leg Swings
10 Inchworm Push ups
10 Spider Lunges
10 Fire Hydrants
10 Dislocated and Pass Throughs
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3 Rounds for Quality
1 min Row
100 ft. Body weight lunges
10 Barbell Good Mornings, 45/35 lbs
10 Snatch Grip Push Press, 45/35 lbs
10 Muscle Snatches
Weightlifting
Week 4
I. Every 3 mins x 4 sets: Sotts Press
4 x 5 reps
Behind-the-neck and snatch grip. Building- stay light.
This is a warm-up and tech session for our snatch positions. Make sure to take your time warming up both your bottom and top positions for this more advanced movement.
It is more than okay if you cannot rest in the bottom yet or if you have to use an empty bar. In the coming weeks this exercise will help unlock your mobility and aid in snatch improvements across the board.
II. Every 2 mins x 5 sets: Muscle Snatch + Snatch Grip Push Press
3 x 3 + 3 reps
2 x 2 + 1 reps
Play load by feel unless you know your 1RM muscle snatch, then you can start at 65% 1RM.
III. A Power Snatch
Every 2 mins for 10 mins do:
2 Power Snatches, 85% 1RM
-- then --
Every 2 mins for 10 mins do:
2 Snatch Pulls, 100-105% 1RM
Rest 5 - 10 minutes
III. B Power Clean
Every 2 mins for 10 mins do:
2 Power Cleans, 85% 1RM
-- then --
Every 2 mins for 10 mins do:
2 Clean Pulls, 100-105% 1RM
Conditioning
For Time
Buy In 1000 / 800m Row
5 Rounds
14 DBs Thrusters
14 Toes to Bar
Cash Out 1000 / 800m Row
RX 35 / 25 lbs
Scaled 25 / 15 lbs
Gymnastics
RX
3 Rounds
8 Kipping Deficit Handstand Push-ups*
Rest 1:30
6 Strict Handstand Push-ups
Rest 1:30
6 Strict Handstand Push-ups
Rest 5 mins
*Choose a deficit that is doable for unbroken or 2 sets for the first 8 reps.
Scaled
3 Rounds
8 Kipping Handstand Push-ups
Rest 1:30
6 Kipping Handstand Push-ups
Rest 1:30
6 Kipping Handstand Push-ups
Rest 5 mins
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