16/09/24 Monday Workout of the Day

Warm-Up:

10 PVC Pipe Pass Throughs

10 PVC Pipe Around the Worlds

:15/:15 second PVC Pipe Prayer Stretch

10 Alternating Scorpion Rotations

10 Alternating 90/90 Hip Switch

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2 Sets

8 Hang Dumbbell Split Snatch, light

4 Barbell Hang Muscle Snatch

4 Barbell Overhead Squat

4 Snatch Balance

4-6 Bar Kip Swings + 4-6 Strict Knee Raises

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Then talk through and get into Primer

Weightlifting Primer

10 minutes to Complete

4-6 Quality Working Set of Complex, Building Loads

Hang Muscle Snatch + Hang Power Snatch + Snatch Balance + Hang Squat Snatch

Ideally start with an empty barbell for the first set, then add light loads to prime the system and build into the workout.

"Timon"

16:00 EMOM

Min 1: 3 Hang Squat Snatch + 5 Overhead Squat

Min 2: 12 Toe to Bar

Min 3: 6/6 Dumbbell Hang Split Snatch

Min 4: Rest

Hang Snatch + Overhead Squat Complex @ 70%+ of 1RM Snatch

% based on Snatch

Dumbbell Load: 22.5/15kg

Stimulus: Weightlifting / Barbell Conditioning and Midline

RPE: 7/10

Rx+: 

16:00 EMOM

Min 1: 3 Hang Squat Snatch + 5 Overhead Squat

Min 2: 18 Toe to Bar

Min 3: 6/6 Dumbbell Hang Split Snatch

Min 4: Rest

Hang Snatch + Overhead Squat Complex @ 70%+ of 1RM Snatch

% based on Snatch

Dumbbell Load: 32/22.5kg

Level 2:

16:00 EMOM

Min 1: 3 Hang Power Snatch + 5 Overhead Squats

Min 2: 12 Alternating Toe to Bar

Min 3: 6/6 Dumbbell Hang Split Snatch

Min 4: Rest

Hang Power Snatch + Overhead Squat Complex @ 60%+ of 1RM Snatch

% based on Snatch

Dumbbell Load: 15/12.5kg

Level 1:

16:00 EMOM

Min 1: 3 Hang Power Snatch + 5 Back Squats

Min 2: 15 Abmat Sit-Ups

Min 3: 6/6 Dumbbell Hang Snatch

Min 4: Rest

Hang Power Snatch + Overhead Squat Complex @ 60%+ of 1RM Snatch

% based on Snatch

Dumbbell Load: 12.5/7.5kg

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

Optional Accessories

For Quality:

12:00 EMOM

Minute 1 - :25/:25 Side Plank Rotations

Minute 2 - 4/4/4 Banded Chop (High, Mid, Low) Each Side

Minute 3 - 6 Rotational Broad Jump (3 Each Direction)