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
4 Scap Retractions
4 Kip Swings
4 Empty Barbell Power Cleans
4 Front Squats
4 Toes to bar
2 Squat Cleans (at workout weight)
3 Rounds
15 Toes to bar
3 Squat Cleans (205/135)
-Rest 1:1 b/t sets-
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
3 sets of 1 High hang + 1 Below the Knee + 1, 1" off the floor @ 73%of 1RM
3 Strict Ring Muscle Ups
– rest 15 seconds —
35% of 3 minute test of your Kipping Ring Muscle Up from week one
–rest 90 seconds —
2 Strict Ring Muscle Ups
– rest 15 seconds —
30% of 3 minute test of your Kipping Ring Muscle Up from week one
–rest 90 seconds —
1 Strict Ring Muscle Up
– rest 15 seconds —
20% of 3 minute test of your Kipping Ring Muscle Up from week one
SCALING:
###If you do not have strict ring muscle ups or if you had 6 or less Kipping Ring Muscle Ups on the test complete:
3 strict Heel Box assist strict ring muscle ups
– rest 15 seconds —
1 minute max effort chest to bar chin ups
–rest 60 seconds —
2 strict box assist strict ring muscle ups
– rest 15 seconds —
1 minute max effort ring dips
–rest 60 seconds —
1 strict box assist strict ring muscle up
– rest 15 seconds —
1 minute max effort False Grip Ring Pull-Ups
Example of %
If your 3 minute test was 12 ring muscle ups
35% would be 4.2 so we will round down to 4 reps
15 Dumbbell bicep curl R/L
15 Cat Cow Exercises
15 Bulgarian Split Squat R/L
3:30 each Set optimal