Monday 4/17/17

Session #1 - Weightlifting / Strength

Pre-session Mobility Prep

A. 3 Minutes of Assault Bike @ easy pace 
B. Squat Flow

C. Shoulder Flow + Flossing 
Completed as written 

Weightlifting
Warm up

A. Suggested snatch warm up

A1. 3 x romanian deadlift

A2. 3 x snatch high pull

A3. 3 x muscle snatch

A4. 3 x tempo overhead squat @ 23X1

A5. 3 x snatch balance

A6. 3 x power snatch to OHS (hold PSn receiving position each time, each rep little deeper)

A7. 3 x snatch pull under

A8. 3 x hang (squat) snatch
x2 Sets 
45# x1 Set, 75# x1 Set 

Main set
A. Hang snatch (below the knee) – (12 – 15) x 1 @ 65+%, go every minute. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts 
125#, 130#, 135#, 140#, 140#, 145#, 150#, 155#, 160#, 160#, 160#, 165#, 155#, 155#, 155#

B. Clean and jerk – build to a heavy set of 1 clean and 2 jerks for the day, aim for 8 sets @ 80-95% 1RM range, go every 2:30
175#, 180#, 185#, 190#, 195#, 200#, 205#, 210#

Strength
A. Back squat – 4 x 6 @ 76-80%, go every 3 minutes 
225#, 225#, 225#, 225# (79%) 

B1. Single arm (standing) DB press – 4 x 8/side @ AHAFA, rest 1 minute before B2

B2. Barbell rollout (on knees) – 4 x (6 – 8), rest 1 – 2 minutes before B1
B1. 40#, 40#, 40#, 40# 
B2. 8, 8, 8, 8

Session #2 - Conditioning / Strength 

Pre-session Mobility Prep
A. Shoulder flow + floss 
Completed as written 

SPP (Conditioning) 
A. 10 minute EMOM, alternating 

(1) – Ring muscle up, 3 to 8 reps

(2) – Double-unders, 30 to 60 reps
(1) 8, 8, 8, 6+2, 6+2
(2) 60, 60, 60, 60, 60

Rest 5 minutes 

B. 10 minute EMOM, alternating

(1) – GHD sit up, 10-20 reps

(2) – Row @ 1:55/500m pace 
(1) 20, 20, 20, 20, 20
(2) 262m, 262m, 262m, 262m, 262m 

Rowing @ 1:54.5/500m pace 

Strength  
A. Alternate between A1 and A2 (1 set of each for 4 rounds)
A1. GHD hip extension – 4 x 15, tempo 2011, rest 1 – 2 minutes before A2
A2. Barbell bent over row – 4 x (12-10-8-6) @ AHAFA, rest 1 – 2 minutes before A1
A1. 25#, 25#, 25#, 25# 
A2. 120#, 125#, 130#, 135# 


Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow/mobility of your choice  
4 minutes of hip flexor stretch per leg
2 minutes of pec stretch per arm
2 minutes of low back stretch 
Completed as written