17/10/24 Thursday Workout of the Day

Warm-Up

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Barbell Primer (Snatch)

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

- Snatch High Pull

- Muscle Snatch

- Power Snatch

- Overhead Squat

- Squat Snatch

Then add loads, bar should be off the floor now

From the Floor x 2

- Snatch Lift Off to Knee

- Slow Snatch Pull

- Squat Snatch 

Then Complex @ Real Speed, Building to Starting Loads

Weightlifting

10:00 EMOM

1 Snatch Pull + 1 Squat Snatch

Perform @ 70%+ of 1RM Snatch

"Achilles Heel"

10 Rounds for Time

3 Squat Snatch

10 Wall Balls

Barbell 61/43kg

Wall Ball: 9/6kg, 10/9ft

Goal Time Domain: 7:00-11:00

Time Cap: 15:00

Stimulus: Leg Stamina / Squat Specific Speed and Consistency

RPE: 8/10

Level 1:

10 Rounds for Time

5 Hang Power Snatch

10 Wall Balls

Barbell: 20/15kg

Wall Ball: 6/4kg, 10/9ft

Level 2:

10 Rounds for Time

3 Squat Snatch

10 Wall Balls

Barbell: 43/30kg

Wall Ball: 9/6kg, 10/9ft

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories

3-4 Sets, For Quality

30m Reverse Sled Drag

15/15 Banded Terminal Knee Extensions

30 second Weighted Wall Sit