Warm Up
3 Rounds for Quality
1:30 Jog or Cardio Machine
10 Inchworms
15 Kettlebell Swings
10 Behind-the-Neck Snatch Grip Press
10 Snatch Grip Push Press
10 High Pulls
10 Overhead Squats
Session 1
Weightlifting
Week 6
I. Every 90 secs x 6 sets: Muscle Snatch + Snatch Balance
3 x 2 + 2
3 x 2 + 1
Use heaviset weight you can for each set
Use this as a technique warm-up. Build by feel and focus on full extension on the pull and fast feet on the snatch balance.
II. Every 3 mins x 6 sets: Snatch Pull + Squat Snatch
2 x 2 + 2 @ 65%
1 x 1 + 2 @ 70%
2 x 1 + 2 @ 75%
1 x 1 + 2 @ 75%+
Sets are not touch and go, reset between.
% based on 1RM Squat Snatch
III. Every 3 mins x 4 sets: Low Hang Snatch Pull
2 x 3 @ 95%
2 x 3 @ 100%
% based on 1RM Squat Snatch
Hang position is 1 inch below the knees. Use straps if available.
IV. Every 2 - 3 mins x 4 sets: Pause Back Squat + Back Squat
1 x 2 + 2 @ 70%
1 x 2 + 2 @ 75%
1 x 1 + 2 @ 80%
1 x 1 + 2 @ 85%
1 x 1 + 2 @ 85%+
% based on 1RM Back Squat
Conditioning 1
For Time
30 - 20 - 10
cal Row or Ski or Bike
Handstand Push Ups
Rest 2 mins
30 - 20 - 10
cal Ski or Bike or Row
Shoulder-to-Overhead
RX 135 / 95 lbs
Scaled 95 / 65 lbs
Conditioning 2
3 Rounds for Time
35 Double Unders
20 Hang Power Cleans
35 Double Unders
30 GHD Sit-ups
Alternative 40 Sit Ups
35 Double Unders
20 Hang Power Cleans
35 Double Unders
Rest 3 mins between each round
RX 135 / 95 lbs
Scaled 95 / 65 lbs
Cool Down
30 seconds Deep Forward Lunge (Push Hips forward) L
30 seconds Pigeon Pose (L)
30 seconds Deep Forward Lunge (Push Hips forward) R
30 seconds Pigeon Pose R
1 minute Puppy dog pose
30 seconds puppy dog pose right (bring both arms to the right side)
30 seconds puppy dog pose left (bring both arms to the right side)
30 seconds Thread the Needle L
30 seconds Thread the Needle R
1 minute L-sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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