Summertime
Warm Up/Mobility
Warm-up
3 Sets
200 M Run
8 Wall Ball Thruster
8 hanging scap retractions
6 kip to swing
4 hanging knee to chest
200 M Run
8 Wall Ball Thruster
8 hanging scap retractions
6 kip to swing
4 hanging knee to chest
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Strength
Hang Snatch (Mid Thigh Hang Wave Loading)
Metcon
Metcon (Time)
800 M Run
42-30-18
Wall Balls (20/14)
Toes to Bar
800 M Run
42-30-18
Wall Balls (20/14)
Toes to Bar
800 M Run
Finisher
Metcon
8-6-6-4 *weighted* (pronated) pull-ups (or strict)
4×10-12 Dumbbell bent over rows (moderate/heavy) (each side)
3×8-12 Strict ring dips
4×10-12 Dumbbell bent over rows (moderate/heavy) (each side)
3×8-12 Strict ring dips
Strength
Hang Clean (Mid Thigh Hang Waveloading)
2 @ 70% 1 RM Power Clean
2 @ 75%
1 @ 80%
2 @ 75%
1 @ 80%
– rest 60-90 seconds –
2 @ 75%
2 @ 80%
1 @ 85%
– rest 60-90 seconds-
1 @85%+
*you can go heavier if you feel good!
Conditioning
Metcon (Time)
5 Sets:
500m moderate,
100m recovery jog (any pace that allows you to maintain the moderate pace).
-No add’l rest b/t reps or sets-
500m moderate,
100m recovery jog (any pace that allows you to maintain the moderate pace).
-No add’l rest b/t reps or sets-
-Rest: 3-5min-
4 Sets:
150m sprints at 92, 95, 98, 95% effort
150m walk
-No add’l rest b/t reps or sets-
Post Workout Mobility
3 rounds:
10 T-Spine Open Book (R/L)
10 Alternating Scorpion Stretches
10 T-Spine Open Book (R/L)
10 Alternating Scorpion Stretches
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 85%+