Warm-Up
2 Sets, For Quality
:45/:45 World’s Greatest Stretch
15 PVC Pass Throughs
8/8 Kettlebell Windmill Press
15 second Active Hang + 15 second Passive Hang
Barbell Prep and Primer
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Overhead Squat
– Squat Snatch
Then add loads, bar should be off the floor now
From the Floor x 2
– Snatch Lift Off to Knee
– Power Snatch
– Hang Squat Snatch
Then Complex @ Real Speed, Building to Starting Loads
Weightlifting
Power Snatch + Hang Snatch
Every 2:00 x 6 Sets
1+3 @ 65%
1+2 @ 70%
1+1 @ 75%
1+3 @ 70%
1+2 @ 75%
1+1 @ 80%
% of Power Snatch
For Time:
Every 8:00 x 2 Sets
21 Pull-Ups
15 Lateral Burpee Over Bar
9 Squat Snatch
15 Pull-Ups
12 Lateral Burpee Over Bar
7 Squat Snatch
Barbell: 135/95lb, 61/43 kg
LEVEL 2
For Time:
Every 8:00 x 2 Sets
15 Pull-Ups
12 Lateral Burpee Over Bar
9 Squat Snatch
12 Pull-Ups
9 Lateral Burpee Over Bar
7 Squat Snatch
Barbell: 95/65lb, 43/30kg
Level 1:
For Time:
Every 8:00 x 2 Sets
15 Jumping Pull-Ups
12 Lateral Burpee Over Bar
9 Hang Power Snatch
12 Jumping Pull-Ups
9 Lateral Burpee Over Bar
7 Hang Power Snatch
Barbell: 45/35lb, 20/15kg
Goal: 5:00-7:00
Score: Average Interval Time
RPE: 8/10
Primary Objective: Consistent Pace on Barbell
Secondary Objective: Pull-Ups in 1-2 Sets
Today is going to be a dynamic upper body focus day with a bias towards upper body pulling. This squat snatch load today should be at a more moderate load that we can confidently hit under fatigue. The potential to miss is certainly there if we push the envelope too far, and that’s the main goal here – to learn our body’s capacities at a moderate loads under a little fatigue. Aim to keep the burpee pace controlled, and add 1-2 breaks into the Pull-Up Sets in order to manage upper body fatigue.
If you ake longer than 6:30 to complete the first set, reduce volume to allow you to hit the stimulus and keep the rest at a level that allows for quality reps. Ideally, this barbell will be around ~55-60% of your 1RM.
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold