AM / Mono:
Bike
10 min bike at 60%
10 min of foam rolling
20 min of intervals
Min 1-5: :30/:30
Min 5-10: :35/:25
Min 10-15: :40/:20
Min 15-20: :45/:15
10 min at 50% flush
Warmup:
5 min bike, loosen up
+
3 rds
5 single leg glute bridges (each day)
10 PVC disclosates
15 hollow rocks
+
2 rds of
5 strict pullups
10 alt box step ups
15 superman rocks
+
500m row with :20 hard / :10 easy
25 cal bike :20 hard / :10 easy
+
Individual Prep For Snatch Positional Work below
Weightlifting;
A. Snatch; 1.1.1, 3 position cluster.
*athlete starts at their weakest position first. :10 between cluster reps. Second rep work your way down or up (athlete specific), same :10 count, then hit 3rd rep. climb to max for the day
B. Back SqT
3 x 3 @80%
2 x 3 @83%
1 x 3 @86%
80% max reps
Gymnastics:
Ring Muscle Ups
70% of max reps x 4 sets UB
rest accordingly
Conditioning:
EMOM x 10
minute 1: 15/12 cal rower
minute 2: 15 burpees over rower
rest 4 minutes
every 2 minutes x 5
10/8 cal bike
5 tng clean and jerks 155/108 *start; ascending each round
rest 4 minutes (but warmup for next emom)
EMOM x 10
Min 1: 20 Weighted Rope Double Unders + 10-15 t2b
Min 2: 3 HEAVY TNG Power cleans
. . .
directly into 7 min bike flush
BECOMPLETE:
- Jerk Drive Work 4 sets of 5; at max front squat or near
- Seated Barbell good mornings 4 x 8
- Banded hamstring curls 4 sets of 10 reps each side
- seated weighted calf raises 3 x 25
- 50 inverted shoulder tapes, break as needed – slight pause on hold where you can.
- 5 min straddle on wall stretch
- crossovery symmetry