New cycle!

Monday, January 5, 2015

Mondays will continue to be Snatch work for the advanced programming.  The fitness programming will be focused on the Muscle Snatch or Power Snatch depending on abilities, single leg strength (pistols, lunges, weighted step ups, etc.) and powerful hip opening movements (jumping variations, kettlebell swings, etc).

Prehab:

Theraband routine
Downdog calf stretch, 20x
10-15 PVC Dislocates
Hold bottom of OHS for 30 seconds + 10 OHS w/ PVC

Warm-up:

Jog 400 meters
10 Good Mornings
10 Snatch grip Press
10 Overhead squats
10 Hang Muscle Snatch

Cool down:

3x:
1 minute plank hold (perform weighted if possible)
Calf stretch
Samson stretch

Fitness Strength:

12 minute EMOM:  2 Muscle Snatch plus 5 Jumping Squats

Notes:  Warmup and find a weight that you think you can maintain under fatigue.  The start position for the Snatch is ideally the floor, but only go as deep as you can maintain a quality back and shoulder position, so many of you will be working from a hang position.  You should have about 30 seconds rest each minute, if your form starts to break down, take a minute off or reduce the reps.  The jumping squats should be as high as possible.  Use a box if needed to ensure quality squat depth and form.

 Fitness Conditioning

8 Rounds for time:
Run 100 Meters
5/3 Strict Pullups
8/5 Dips or Pushups
5 Plate Burpees
-20 minute cap-

Notes:  Prescribed is dips and burpees onto a 45# plate.  Peform the most challenging version of pullups and dips or pushups that you can maintain full range of motion.

 Advanced Strength

12 minute EMOM:  Snatch plus Overhead Squat

Notes:  The snatch should be a full squat, ideally around 75-80% for all rounds.  Scale down the percentage if needed to maintain quality.  If you do not have a solid overhead squat position, prioritize a quality shoulder/torso position over squat depth and add in mobility work to your warmup, cooldown and recovery days!

Advanced Conditioning

10 Rounds for time:
Run 100 Meters
2/1 Muscle-Ups
4 Push Press (115/75 lbs)
8 Burpees Over the Barbell
-20 min cap-

Notes:  If you cannot perform Mus yet, perform 2 hip to ring pullups and 2 dips each round.  If you cannot maintain a sub 2:00 pace per round, scale the number of burpees to try and finish all 10 rounds under the cap.