Prep
1-2 mins mashing traps w/BB
2-3 mins rolling out upper thoracic
1-2 mins rolling out chest
#
Activation w/PVC
10 Snatch grip DL
10 Snatch High hang pulls **hip
10 Snatch grip behind the neck strict press
x2
#
Warm-up
250m row
3 inch worms
6 single leg glute bridges **each
:30 sec bike
6 kang squats
9 Knee tucks
x2
–
BB Work
All 5 reps
DLs
Press
Push press **behind the neck
Muscle snatch
High hang snatch **hip
OHS
#
Mobility
15 PVC dislocates
:45 sec Lunge w/elbow to floor
:30 sec Kneeling dorsiflexion stretch
:30-:45 sec Frog stretch
10 PVC dislocates
:30 sec Doorway stretch
:20 sec Hang **hands in line w/shoulders
:30 sec Thoracic/Lat w/PVC
#
Weightlifting
Snatch Pulls @80% x2 reps: Every :90 sec x6
–
Snatch: build to a heavy double for the day **Not Touch n’ GO
**12-14 mins
#
Conditioning
For Time
12-9-6
@155/103
DLs
HPC
S2OH
Directly into,
50/40 cal bike
–
50-54: @135/93
–
55+:115/83
Bike @40/32
#
BE Complete
Sorensen Hold + 8 alt DB rows + 16 alt DB rows keeping 1 arm contracted at all times
**8 is moderate to heavy
**16 is at light weight
Reverse Hyper: 3 sets x20-25 reps
or
Banded good mornings: 3 sets x25-30 reps
10 HS shrugs + :10 sec HS hold