OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
1:00 Ski (10 Damper)
8 Hanging Scap Retraction
4 Strict Pull-Up (Singles)
10 Banded Good Morning
-Then-
Build to Deadlift weights.
4. Workout Prep
1 Set (at workout pace):
1 Legless Rope Climb
2 Deadlift (At first workout weight)
2 Rope climbs (15ft)
6 deadlifts (275/185)
Rx+
5 rounds:
2 legless rope climb (15ft)
5 deadlifts (345/215)
A) Burgener Warm up Snatch
3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"
B) Skill Transfer Exercises Snatch
3-5 reps of each movement
Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 95+%
3 reps @ 90%
* superset with Single-arm Dumbbell Strict Press x 7 each arm.
Deficit Snatch Grip Deadlift:
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 95+%
3 reps @ 90%
* superset with 5 seated Tall Box jumps *
15 Bar Muscle Ups
30/24 Calorie Ski Erg
100 Double Unders
12 Bar Muscle Ups
30/24 Calorie Ski Erg
100 Double Unders
9 Bar Muscle Ups
30/24 Calorie Ski Erg
100 Double Unders
1000m at Moderate Pace
400m at Fast Pace
750m at Moderate Pace
300m at Faster Pace
500m at Mod/Fast Pace
200m at Fastest Pace
-4 Min Rest between all reps-
1 @ 60%
1 @65%
1@70%
1@75%
1@80%