Lat SMR (5 min)
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10 Scap Pull-ups 2s hold at top
10 DB Press e/s
x2
10 Press w/ barbell
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Prior to Aerobic Power workout
10 Leg Swings (front to back)
10 Leg Swings (Side to Side)
12 Hang Power Snatch w/ Barbell
Press Progression 3×8->3×5->3×3; 2 min rest
Last set AMRAP
Increase 5lbs over last week, keeping weight the same for each set. Last set is AMRAP – as soon as you cannot maintain sets across, or hit the same rep on AMRAP, drop to lower rep set.
Bring your journal and compare to last week! (NOTE: watch the video I did on this progression in the Legion Group)
EXAMPLE: Week 1: 105/8, 8, 10 – Week 2:110/8, 8, 9 – Week 3: 115/8, 8, 8 – Week 4: 120/5, 5, 7 – Week 5: 125/5, 5, 6 – Week 6: 130/5, 5, 4 – Week 7: 135/3, 3, 4″
3 rounds for time:
400m run
10 Toes to Bar->20 knee raise
20 Abmat Sit-ups
500m Row
15 Power Snatch 75/55->55/35->American Kbs
30 Double-unders->90 Singles
Breathing and core/shoulder endurance should be the limiters in this workout. Athletes should keep in mind that the ab-mat sit-ups will allow them to catch their breath, so push the pace on the run. Ideally movements should be unbroken, but if sets are broken up rest should be short.