Tuesday, December 10, 2013


Wrist mobility
10 Prone dislocates
10 Lat activations + 10 Bar taps
Barbell Rack stretch


Run 400 meters
10 Wall Squats
Perform unbroken with pvc, or any weight barbell:
10 Good Mornings
10 BtN Snatch Grip Press
10 Overhead Squats, hold the bottom of last rep
Then 2 rounds, 3 reps each unbroken of:
Power Snatch Balance
Power Snatch from Position 1
Power Snatch from Position 2
Power Snatch from Position 3
(second round is full squat)


15 minutes to establish a 1 RM Hi Hang Snatch

Notes: This a great drill for extension, speed and hip contact!  “Stay back” and be aggressive!  Newer athletes that are still building confidence in the squat receiving position may perform 1 Hang Power Snatch + 1 Overhead Squat.

 Classic Conditioning:

3 Thrusters (95/65)
3 Pull ups
6 Thrusters
6 Pull ups
9, 12, 15, 18, 21.. etc. until you can no longer perform the number of reps.  Substitute  ring rows as needed.

Advanced Conditioning:

5 rounds for total reps of:
:20 ME Thrusters 95/65#
:20 ME Pullups
:40 Rest

Notes: There is no break between the :20 seconds so focus on speedy transitions!

Midline/Cool down:

3 rounds:
20 Tuck ups + 20 Hollow rocks- Rest as needed.


Just as our programming has been following a routine template with our regular squat days, gymnastics days, long grinder workouts on Sundays, etc….you can expect our warm ups to reflect more consistency as well.  As coaches, we have been working on standardizing our warm ups over the last several weeks and as we roll these out over time, we hope the repetition is a welcome tool for valuable improvement and mastery.   Remember practice doesn’t make perfect, perfect practice makes perfect! 

You might also like