Warm Up
2 Rounds for Quality
200m Run
10 Dumbbell Glute Bridges
12 Push-ups
10 Dumbbell Deadlifts
Session 1
Weightlifting
Week 8
Note: Skip Part I & III if you are short on time
I. EMOM 6: Muscle Snatch + Snatch Balance
3 x 2 + 2
3 x 2 + 1
Use heaviest 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 + 1 @ 75%
1 x 1 + 1 @ 80%
1 x 1 + 1 @ 85%
1 x 1 + 1 @ 88%
1 x 1 + 1 @ 90%
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 @ 105%
2 x 3 @ 105%+
% 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
1 x 2 @ 75%
1 x 2 @ 80%
1 x 2 @ 82%
1 x 2 @ 85%
1 x 2 @ 85%+
% based on 1RM Back Squat
Pause back squats are with a 2 sec pause in the bottom.
Conditioning
Option 1
For Time
1000 / 800m Row
50 Sit Ups
30 Handstand Push Ups
Alternative 30 Hand Release Push Ups
50 Sit Ups
1000 / 800m Row
Option 2
For Time
RX Version
40 - 30 - 20 - 10
Wall Balls
Pull ups
Scaled Version
30 - 20 - 10 - 5
Wall Balls
Ring Rows
20 / 14 lbs
Accessory Work
3 Rounds
15 - 45 sec Handstand Hold
30 sec Overhead KB / DB Hold
Alternative Dumbbell or Parallette Push ups
RX 50 / 35 lbs
Scaled 35 / 25 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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