A.
Take 15-20 minutes to build to a heavy Snatch

Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

B.
Front Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95%

C.
Complete as many rounds and reps as possible in 12 minutes of:
6 Hang Snatches (115/75 lbs)
12 Toes-to-Bar
15 Wall Ball Shots (30/20 lbs)

D.

Swimming Technique and Active Recovery Session
Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice

Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.

II.
Warm-Up Technique Drills
One set of:
200 Meters –

A.
Back Squat
*Set 1 – 40% x 5 reps
*Set 2 – 50% x 4 reps
*Set 3 – 60-65% x 3 reps
*Set 4 – 75% x 2 reps
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!

*Set 5 – 85% x 2 reps
*Set 6 – 85% x 2 reps
*Set 7 – 90-95% x 1 rep
*Set 8 – 90-95% x 1 rep
Rest 2-3 minutes between sets for the last four sets.

Gymnastics Skills Warm-Up
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Freestanding Handstand Marching x 15-20 reps
Interval 2 – Handstand Walk to Wall x 3 meters
Interval 3 – Handstand Marching x 10 reps + Handstand Walk x 3 meters

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – One Arm Handstand Hold on Wall x 20 seconds (10 seconds each arm)
Interval 2 – Reverse Snow Angels x 15 reps (FAST)

A.

A.
Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat

Compare today’s results to September 4, 2017.

B.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 1 rep
(build over the course of the three sets)

followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 65-75%

followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps @ 75-80%

followed by…