14/12/23 Thursday Workout of the Day

Warm-Up

3 Sets, For Quality

8/8 Quadruped Thoracic Rotations

:20 second Extended Reverse Plank Bridge

15/15m Single Arm OH DB Carry

10 DB Goblet Cossack Squat

Weightlifting Primer (10:00 minute cap)

Empty Barbell

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Snatch Balance

into ..

4 Sets

Muscle Snatch + High Hang Snatch + Snatch Balance

Building loads on each set

*The focus here developing speed through the middle and a strong overhead position in the bottom of the Squat

Weightlifting

Squat Snatch

Every 8:00 minutes, 2 Sets (16:00 minutes)

6 Reps @ 70%

4 Reps @ 75%

2 Reps @ 80%

Those newer to the lifts should consider adjusting this workout to the next options.

L2:

Power Snatch + Overhead Squat

Every 8:00 minutes, 2 Sets (16:00 minutes)

4+3 Reps @ 70%

3+2 Reps @ 75%

2+1 Reps @ 80%

% of Power Snatch

L1:

Substitute Hang Power Snatch

Increasing loads on the 6-4-2 or holding consistent across all 12 reps

"A feast for crows"

For Time

22-16-10

Alternating DB Snatch 22.5/15kg

Box Jumps 24/20''

Goal: 4:00-7:00 minutes

Time Cap: 8:00 minutes

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories

Part A)

4 Sets, For Load

1 Snatch High Pull + 3 Floating Snatch High Pulls

Holding 85-90% of your 1rm Snatch

On the Floating Snatch, remember to bring the barbell down to the lowest point you can without the barbell touching the floor and then explode up.

Part B)

3 Sets, For Load

8/8 Single Leg Barbell Hip Thrust, light loading

8 Romanian Deadlift, moderate loading