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
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 x 1 Snatch High Pull + 1 Power Snatch + 1 Snatch @73% of 1RM
1:00 Row (Moderate)
10 Box Jump w/Step Down
15 Banded Good Morning
-Then-
Build to deadlift weight
Workout Prep
1 Set (at workout pace)
5/3 Calorie Row
3 Box Jumps (at workout height)
3 Deadlifts (at workout weight)
Sub 2:00 Optimal
12/10 Calorie Row
12 Box Jumps (24"/20")
15 Deadlifts (185/125)
-rest 1:1 b/t sets-
Below is RX+
5 Sets:
15/12 Calorie Row
15 Box Jumps (24"/20")
15 Deadlifts (225/155)
-rest 1:1 b/t sets-
Unbroken max effort Strict Ring MuscleUps
— rest 60 seconds between sets—
REST 3 MINUTES
4 rounds each:
unbroken max effort Kipping Ring MuscleUps
— rest 60 seconds between sets—
Scaling:
3 rounds each:
5 False Grip Pull Ups on Rings
— rest 60 seconds between sets—
-REST 3 MINUTES
4 rounds each:
Max effort Strict Ring Dips [use heel assist if needed]
— rest 60 seconds between sets—
21 Glute Bridges
7 Split Stance Lunge (Elevated rear foot – each side)
7 – 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)
1:00 seated QL Stretch (one leg extended – one bent – hands to foot of extended leg and hold – each side)
2 Snatch Push Press + 1 Snatch Balance x 2 sets @75% of 1RM Snatch