Warm Up
10 Leg Swings
10 Inchworm Push ups
10 Spider Lunges
10 Fire Hydrants
10 Dislocated and Pass Throughs
3 Rounds for Quality
1 min Row
30 secs Wall Sit
10 Goblet Squats
12 Alternating Goblet Lunges
10 Toe Touches
Weightlifting
Week 1
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 6 sets: Pause Snatch Balance + Overhead Squat
2 x 3 + 2 reps
4 x 2 + 2 reps
Start at 60% 1RM and build over the 6 rounds. Pause 2 secs in the hole on your last snatch balance rep of each set.
III. Find your 1RM...
0:00 - 10:00 1RM Power Snatch
10:00 - 20:00 1RM Power Clean
Conditioning
AMRAP 18
50ft. Handstand Walk
12 DBs Push Press
14 / 10 cal Bike
Alternative 16 / 12 cal Row
35 Double Unders
RX 35 / 50 lbs
Scaled 25 / 35 lbs
Gymnastics
3 Rounds for Time
12 Strict Handstand Push-ups
Rest 3 - 5 mins between sets
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