17/04/26 Friday Workout of the Day

Warm-Up Flow

General Prep

400m Run

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10 PVC Pipe Passthroughs

8/8 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

5/5 World's Greatest Stretch

:15 Extended Plank Reverse Bridge

:15 Hollow Hold

Specific Prep

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

3 Position Snatch (High Hang + Hang + Low Hang)

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Add Loads

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3 Sets

Snatch + 2 Hang Snatch + Overhead Squat

Weightlifting

Snatch

Every 2:00 x 5 Sets

Snatch + 2 Hang Snatch + Overhead Squat

Starting @ 65% of 1RM Snatch and increasing to a heavy complex for the day. The priority is still the Hang Snatch here, but we are looking to increase to a heavier load than we did in week 1 of this cycle.

The Hang Snatch can be either a Power Snatch or a Squat Snatch. Ideally we catch high and start catching lower and lower on each set

Primer for the Workout: After Snatch

200m Run

5 Power Snatch @ Load 1

3 Power Snatch @ Load 2

200m Run

2 Power Snatch @ Load 3

Conditioning

"Goldmember"

For Time

400m Run

30 Power Snatch @ 45/30kg

400m Run

20 Power Snatch @ 50/35kg

400m Run

10 Power Snatch @ 60/45kg

Score = Total Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 11-15 min

Time Cap: 17 min

RPE: 8/10

Stimulus: Aerobic Capacity / Progressive Barbell Loading

Primary Objective: Manage rep strategy on the first two snatch sets to arrive at the final 10 reps with something left.

Secondary Objective: Consistent 400m pacing across all three runs.

RX+

For Time

400m Run

30 Power Snatch @ 50/35kg

400m Run

20 Power Snatch @ 60/45kg

400m Run

10 Power Snatch @ 70/50kg

Level 2

For Time

400m Run

30 Power Snatch @ 35/25kg

400m Run

20 Power Snatch @ 45/30kg

400m Run

10 Power Snatch @ 50/35kg

Level 1

For Time

400m Run

20 Hang Power Snatch @ 25/15kg

400m Run

15 Hang Power Snatch @ 30/20kg

400m Run

10 Hang Power Snatch @ 34/25kg

Mobility

PRVN Mobility #8

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

For Quality

4 Sets:

10 Banded Cuban Rotation and Press

10-12 Reverse Nordic Curls

15 Wall Tibialis Raises