FRIDAY

Warm-Up

2 Sets, For Quality

10/10 World's Greatest Stretch

15 PVC Pass Throughs

8/8 Kettlebell Windmill Press

6/6 Banded Archer from Squat

15 second Active Hang + 15 second Passive Hang

Barbell Prep and Primer

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

- Snatch High Pull

- Muscle Snatch

- Power Snatch

- Overhead Squat

- Squat Snatch

Then add loads, bar should be off the floor now

From the Floor x 2

- Snatch Lift Off to Knee

- Power Snatch

- Hang Squat Snatch

Then Complex @ Real Speed, Building to Starting Loads

Weightlifting

Power Snatch + Hang Snatch

Every 2:00 x 6 Sets

1+3 @ 65%

1+2 @ 70%

1+1 @ 75%

1+3 @ 70%

1+2 @ 75%

1+1 @ 80%

% of Power Snatch

"Manny the Mammoth" (For Time)

Fitness

Every 8:00 x 2 Sets

15 Pull-Ups

12 Lateral Burpee Over Bar

9 Hang Snatch

12 Pull-Ups

9 Lateral Burpee Over Bar

7 Hang Snatch

Barbell: 40/30kg

Performance

Every 8:00 x 2 Sets

21 Pull-Ups

15 Lateral Burpee Over Bar

9 Squat Snatch

15 Pull-Ups

12 Lateral Burpee Over Bar

7 Squat Snatch

Barbell: 60/40 kg

Objectives / Stimulus / RPE / Workout Strategy

Goal: 5:00-7:00

Score: Average Interval Time

RPE: 8/10

Primary Objective: Consistent Pace on Barbell

Secondary Objective: Pull-Ups in 1-2 Sets

Today is going to be a dynamic upper body focus day with a bias towards upper body pulling. This squat snatch load today should be at a more moderate load that we can confidently hit under fatigue. The potential to miss is certainly there if we push the envelope too far, and that's the main goal here - to learn our body's capacities at a moderate loads under a little fatigue. Aim to keep the burpee pace controlled, and add 1-2 breaks into the Pull-Up Sets in order to manage upper body fatigue.

If you are longer than 6:30 to complete the first set, reduce volume to allow you to hit the stimulus and keep the rest at a level that allows for quality reps. Ideally, this barbell will be around ~55-60% of your 1RM

Previous
Previous

SATURDAY

Next
Next

THURSDAY