Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunges
25ft Inchworms
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Snatch Work
Warm-up as needed before completing the following workload.
3×2 Hang Snatch
3×2 Snatch
3×3 Overhead Squat
Notes: Prescribed workout is sets x reps. Technique over weight is focus today.
Post loads to comments.
Impact/Focus #2: Front Squat
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3 x 90%
1-Rep Maximum/Percentage Calculator
Post sets/reps/loads to comments.
Row Intervals
Complete 6 rounds of
Row 1:00/Rest :30
Post total meters to comments.
“Snatch Stuff”: Power Snatch 85#/OHS 45# /FS 145# only made it to 80% step.
“Row Intervals” : 1547m (I didn’t cheat the rower)
Hang Snatch: 2x135lbs
Snatch: 2x145lbs
OHS: 3x145lbs
Front Squat: 3x255lbs
Row: 1665m
Hang Snatch: 95×2
Snatch: 95×2
OHS: 75×3. Oof. Shoulders were smoked.
Front Squat: 160×3
Row: 1455m