Warm Up
3 Rounds for Quality
200m Run
10 Bench Supported Dumbbell Glute Bridges
12 Push-ups
10 Dumbbell Deadlifts
Session 1
Weightlifting
Week 3
I. Every 3 mins x 5 sets: Halting Snatch + Snatch
2 x 2 + 2 @ 65%
1 x 1 + 2 @ 70%
2 x 1 + 2 @ 75%
% based on 1RM Squat Snatch
Halting snatch are below the knee. Snatches are not touch and go, reset after the halting snatches. Perform Squat Snatches for all sets.
II. Every 90 secs x 6 sets: Snatch Grip Push Press
6 x ` reps
Work to a heavy 1RM for the day
III. Every 3 mins x 5 sets: Back Squats
3 x 8 reps @ 70%
2 x 8 reps @ 75%
Conditioning A
Every 4 mins for 20 mins
24 GHD Sit Ups
Alternative Weighted Sit Ups
12 / 8 Strict Handstand Push Ups
4 Squat Snatch
RX
Male 115 - 135 - 155 - 185 - 205 lbs
Female 75 - 95 - 105 - 125 - 145 lbs
Scaled
Male 95 - 115 - 135 - 155 - 165 lbs
Female 65 - 75 - 95 - 105 - 115 lbs
Conditioning B
For Time
2000 / 1600m Row
Every 1:30 (starting at 0:00) complete:
10 Dumbbell Thrusters
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Goal:
Keep the dumbbell thrusters unbroken throughout and work on a quick transition to the dumbbells.
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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