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
1. Down and up – "SPEED THROUGH THE MIDDLE"
2. Elbows high and outside – "BAR CLOSE"
3. Muscle snatch – "STRONG TURNOVER"
4. Snatch land – "FOOT WORK" 2", 4", 6"
5. Snatch drop – "FOOT WORK"
B) Skill Transfer Exercises Snatch
3-5 reps of each movement
1. Snatch grip push press.
2. Feet jumping position "OVERHEAD STRENGTH"
3. Overhead squat, "CORE STRENGTH"
4. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
5. Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
6. Snatch balance, "FOOT AND ARM SPEED"
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
1 @ 8/10 RPE
1 @ 9/10 RPE
1 @ 9/10 RPE
*Rest as needed in between sets
200m Cardio of Choice
15 Banded Good Mornings
0:30 Push Up Plank Hold
5 Push Ups
10 Dumbbell Suitecase Deadlifts (each side) (moderate)
sub 3:00 optimal
Deadlifts (185/125)
Ring Push Ups
2:00 Rest – Add weight
15-12-9
Deadlifts (225/155)
Ring Push Ups
2:00 Rest – add weight
9-7-5
Deadlifts (275/185)
Ring Push Ups
*Rx’d Ring Push Ups: Keep your feet on ground, rings are just above the ground, body is horizontal to the ground
8 Strict Pullups @ band assisted if needed
12 Single Arm Banded Lat Pulldown (each side) @ moderate weight – maintain quality
15 Straight Arm Banded Lat Pull Down @ moderate weight – maintain quality
45 sec max reps Inverted Skull Crusher – rest as needed to maintain quality
30 Supermans
50ft Single DB Overhead Carry (Left)
50ft Single DB Overhead Carry (Right)
1:00 Seal Stretch
3 Snatch Push Press + 1 Pause Overhead Squat (3 seconds at the top and bottom) + 1 Pause Snatch Balance @ 70-75% (OR 7.0-7.5/10 RPE) 1 RM Snatch
3 Snatch Push Press + 1 Pause Overhead Squat (3 seconds at the top and bottom) + 1 Pause Snatch Balance @ 75-80% (OR 7.5-8.0/10 RPE) 1 RM Snatch