*Do a set every 1 minute and 30 seconds.
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 60% 1 RM Snatch
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 65% 1 RM Snatch
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 68% 1 RM Snatch
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 70% 1 RM Snatch
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 72-72+% 1 RM Snatch
*Slow Snatch Deadlift : 5 second ascent
*Hang Pause Snatch: Pause for 2 seconds in the receive.
*Do a set every 1 minute and 30 seconds.
1 Clean Deadlift + 1 Below the Knee Clean + 1 Split Jerk @ 73% 1 RM Clean and Jerk
1 Clean Deadlift + 1 Below the Knee Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk
1 Clean Deadlift + 1 Below the Knee Clean + 1 Split Jerk @ 80% 1 RM Clean and Jerk
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Jog (can do as shuttle run to warm up turning around/transitions)
5-10 Jump Back and Step Up Burpee
10 Hanging Scap Retraction
5 Kip to Swing
3-5 Kipping Chest to Bar Pull Up
2. Workout Prep
1 set (at workout pace):
1 Burpee Bar Muscle Ups
2 Shuttle Runs (50ft)
1 Burpee Bar Muscle Ups
4 Sets
3 Burpee Bar Muscle Ups
12 Shuttle Runs (50ft)
3 Burpee Bar Muscle Ups
-rest 1:1 b/t sets-
Time Cap each set: 3 minutes
Input Time for each round pulling out rest
2 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)
Today is a Primer Workout, Warm Up for Toes To Bar Workouts
2 Rounds for Quality
20 Kip Swings [aka Beat Swing]
10 Strict Toes To Bar
Then accumulate 20 Kipping Toes to Bar
1). Banded 7s – perform 7 reps of each movement
2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
3)
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch