Prep
2 mins rolling out upper thoracic
2 mins rolling out lats
2-3 mins rolling out glutes
#
Activation
10 quadruped **each side
30’ft spider man walk
10 banded external rotations **each
10 body good mornings
10 alt single leg DLs
#
Warm-up
200m row
20 jumping jacks
10 push-ups w/downward dog
7 BB muscle snatches
x3
#
Dynamic Mobility
10 PVC dislocates
10 HS shrugs
10 hang cap squeezes
x2
#
Mobility
:30 sec doorway stretch **each
:20-:30 sec Banded dorsiflexor ankle stretch
:20-:30 sec Lying hip rotation **each
:15-:25 sec Single arm wall stretch **each
#
Weightlifting
Snatch wave: 3.2.1..3.2.1..3.2.1..1.1.1.1
**no forcing weight
**Wave 1:
Perform 3 reps @ “X” (not TnG)
Add weight, perform 2 reps @ “X”
Add weight, perform 1 rep
**Wave 2:
Perform 3 reps at something slightly heavier than your previous 3
Add weight, for a new 2 rep
Add weight for a new 1 rep
**Continue the same for Wave 3
**After 3rd wave focus on building a single for the day
#
Conditioning
“Christine” @set weight
3 Rounds
500m row
12 DLs @205/133
21 box jumps @24/20”
–
55-59: @185/123
Box jumps stepping down
–
60+:
DLs @185/123
Box jumps @20”/16” **stepping down
#
BE Complete
1. Weighted seat Russian twist: 3 sets x16-20 reps
2. Weighted flute bridges: 3 sets x12-16 reps
3. 3- 4 mins rolling/stretch glutes & hamstrings
4. 2-3 mins rolling/stretching hip flexors
I love the longer and more concentrated work here! Took it easy on snatching today and built up to 165#. Conditioning was 14 and change. I’ll call Day 3 a success since I didn’t die!
Snatches were terrible up to 150
Conditioning was great pr’d
Using 30 more pounds than bodyweight
3rds 500 row
12dl@205
21bj@24″
11:03 25 sec pr
Snatch: 175lb
Conditioning: 11:15
Be Complete: Done