Monday 4.15.2024

*Coach’s Notes: Today is Day 7 of our current cycle, so the focus for Performance is speed strength (via the Hang Power Snatch), while Fitness will be working on upper body stability and single leg hip strength.

Just a reminder of the current layout, and what to expect for this week:

Monday (Day 7): Snatch
Tuesday (Day 8): Gymnastics + Conditioning
Wednesday (Week 2, Day 1): Back Squat + Upper Pulling
Thursday (Day 2): Push Press + Hinge Accessory
Friday (Day 3): Power Clean + MAP

“FITNESS”

A. Three sets of:
Front Foot Elevated Single Leg Dumbbell Glute Bridge x 8-10 reps each leg @ 20X1
Rest 30 seconds
Mixed Rack Kettlebell Overhead Carry x 60 feet each side
Rest 30 seconds
Ring Rows x 10-12 reps @ 21X0
Rest 60 seconds

B. Every 5 minutes, for 15 minutes (3 sets):
30/25 Calorie Row
20 Wall Balls
10 Dumbbell Hang Power Cleans

C. Two sets of:
Reverse Snow Angels x 12-15 reps (slow and controlled)
Rest as needed
Side Plank x 30-40 seconds each side
Rest as needed

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Hang Power Snatch (from mid-thigh) x 3 reps

Start at approximately 40-50% of your 1-RM Snatch, and only add weight if your technique is solid.

B. Every 5 minutes, for 15 minutes (3 sets):
30/25 Calorie Row
20 Wall Balls
10 Hang Power Cleans

The Hang Power Cleans should be on the heavier side here, and not necessarily unbroken. A good target weight would be in the 165/113 range.

C. Two sets of:
Reverse Snow Angels x 12-15 reps (slow and controlled)
Rest as needed
Side Plank x 30-40 seconds each side
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets