Prep
1-2 mins rolling out chest
2-3 mins rolling out upper thoracic
1-2 mins rolling out triceps
#
Activation
12 -15 single arm lying DB serratus punches
12-15 vertical serratus punches w/foam roller
10 alt supermans + :10 sec hollow hold x2
#
Warm-up
10 PVC strict presses
10 PVC muscle snatches
10 hanging scap squeezes
10 HS shrugs on wall
–
500m row :20 hard/:20 easy
–
2 Rounds
10 al DB snatches
7 Med ball squat cleans
4 BB DLs
4 BB HPC
4 BB Push presses
#
Mobility
:30 sec Thoracic/Lat w/PVC
:20-:30 sec Single arm doorway stretch
:20 -:30 sec Lying hip rotation
#
Strength
A. Muscle Snatches: 10-12 minutes working on doubles and singles ** ascending in weight, but not maxing out
**bar path, pull, and strong punch out being the focus. Not forcing the punch out over head
–
B. Snatch Pulls @80-85%: x3 reps **not TnG ; every :90 sec
x8 sets
#
Conditioning
27-21-15-9
Cal row **W: 24-18-12-7
WBs @20/14
5 C&J @185/123
–
50-54: @155/103
–
55-59: @135/93
–
60+:
@135/93
Modify WB weights as needed. **9ft target
#
BE Complete
1. Weighted back extensions: 3 sets x12-15 reps
2. Alt banded side steps: 3 sets x24-30 reps
3.1 Chin-up hold: x:12-:20 sec
+
3.2 Ring support hold: x:12-:20 sec
x3-4 sets
**Rest 1 min between