Warm Up
10 Leg Swings
10 Inchworm Push ups
10 Spider Lunges
10 Fire Hydrants
10 Dislocated and Pass Throughs
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20/15 Bike Calories
12 GHD Hip Extensions
2 rounds of:
10 Snatch Grip Behind-the-Neck Press
10 Barbell Good Mornings
Weightlifting
Week 3
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 Balance
3 x 3 + 5 reps
2 x 2 + 4 reps
Play load by feel unless you know your 1RM muscle snatch, then you can start at 65% 1RM.
III. A Power Snatch
Complete as:
3 x 5 reps @ 70%
Rest 30 secs between sets.
-- Rest 3 mins --
3 x 4 reps @ 75%
Rest 30 secs between sets.
-- Rest 3 mins --
3 x 3 reps @ 80%
Rest 30 secs between sets.
Rest 5 - 10 minutes
III. B Power Clean
Complete as:
3 x 5 reps @ 70%
Rest 30 secs between sets
-- Rest 3 mins --
3 x 4 reps @ 75%
Rest 30 secs between sets
-- Rest 3 mins --
3 x 3 reps @ 80%
Rest 30 secs between sets.
Conditioning
3 mins ON / 1 min OFF until complete
14 / 10 cal Bike
16 Overhead Squats
max reps in remaining time Toes-to-bars
Repeat until you reach 80 / 60 Toes to Bar
RX 115 / 75 lbs
Scaled 95 / 65 lbs
Gymnastics
I. Strict Handstand Push Up Negatives
4 x 5 reps
Rest as needed between sets
II. 4 rounds, each round for time, of:
5 Strict Handstand Push-ups
Rest 45 secs
3 Strict Handstand Push-ups
Rest 45 secs
5 Strict Handstand Push-ups
Rest as needed between each round.
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