Abs of Steel

Warm Up/Mobility
2 sets
1:00 cardio (your choice) (easy/moderate)
10 alternating v ups, 5 v ups
20 shoulder taps in push up plank
25′-50′ overhead walking lunge (empty bar and add weight)

1 Set: (at workout pace)
4 Toes to Bar
15’ Handstand Walk
15’ Overhead Walking lunge (at workout weight)

15:00 TC
Metcon (Time)
3 rounds:
25 Toes to Bar
50’ Handstand Walk
20 Overhead stationary lunge (135/95)

scaling opt.
3 rounds:
15 Toes to Bar
25’ Handstand Walk
20 Overhead stationary lunge (115/80)

1st 2 portions of Strength is a warm up to the full Snatch
Metcon (Weight)
3 sets x (3+3+3+3) @ light weight
Strict Muscle Snatch + Pressing Snatch Balance + Snatch Drop + Sots Press
Metcon (Weight)
4 sets
1 Slow Tempo Snatch Deadlift + 1 Snatch High Pull from Above the Knee + 1 Power Snatch + 1 Snatch

* @ 65-75% 1RM Snatch.

Snatch (Build to a heavy single in 10 mins. )
– Build to a heavy single in 10 mins. Then work back down to 80% of that heavy single and hit for 3 singles on the minute (Scored in next part).
* rest 60 seconds between sets *

3 Sets:
10 Tempo DB Bench (2 sec down/ fast up)
10 Tempo DB Bent Row (2 sec down/ fast up)
10 Banded Scap Squeezes

Post Workout Mobility
1:30 Butterfly Stretch
2:00 Frog Stretch

Strict Pullups
5 sets: 8-10 reps
*Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts. Rest 90 sec b/w sets.

Bent Over Barbell Row
4 sets: 10 reps. Increase weight across sets. Works towards moderate/heavy sets.
*Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.

Double DB Prone Row
4 sets: 10 reps. Moderate loading.
*Focus: Raise the height of a bench on either side so that athlete can lay face-down on a bench and extend arms to the floor without making contact with ground. Grasp a dumbbell in each hand and pull with the elbows, focusing on a strong contraction at the top of each rep.

Supported Single Arm DB Tempo Row
3 sets: 10 reps (each side); increasing weight across sets or stay the same
*Focus: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow, performing this movement with a tempo of: fast concentric (pull)/ 1 sec pause at top of contraction/ 2 sec eccentric (lowering phase). Focus on pulling DB to the hip/waist rather than pulling high towards upper abdomen

Standing Alternating DB Curl
3 sets: 10 reps (each side)
*Focus: Stay with a weight that will a

Metcon (2 Rounds for reps)
2 Sets
20 Box Jumps Overs (30"/24")
10 Sandbag Cleans (150/100)
-Rest 2:00-
20 Calorie Echo Bike
10 kettlebell pistols, left leg (53/35)
10 kettlebell pistols, right leg (53/35)
-Rest 4:00-