PERFORMANCE

Warm-Up

“Mind Muscle” Complete Snatch Warm-Up

*Change the way you look at mobility with the online Mind Muscle Class! Get notified when registration opens. 

Followed by…

Snatch Barbell Complex

Then…

A.
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch + Snatch from 2″ Below the Knee

Start around 70-75% and build to 85% of your 1-RM Snatch.

Immediately followed by…

Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep

Aim to perform these at around 87-90% of your 1-RM Snatch.

B.
Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistol Squats
15 Alternating Dumbbell Snatches (50/35 lbs)
10 Strict Handstand Push-Ups

Compare results to April 3, 2020.

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
60 Seconds of Jogging at 60%
30 Feet of Lunge Stretch with Twist
30 Feet of Alternating Single Leg Airplanes
30 Feet of Walking Knee Tucks
30 Feet of Heel Scoops
30 Feet of Sky Reaching Toe Grabs
30 Feet of Over the Fence Under the Fence

**FULL MOBILITY WARM-UP PROGRESSION VIDEO

Immediately followed by…

Two sets of:
30 Feet of Bunny Hops
30 Feet of A Skips
30 Feet of Backwards Speed Skips
30 Feet of Straight Leg Bounding
30 Feet of Bent Knee Bounding
30 Feet of Right Leg Single Leg Hops
30 Feet of Left Leg Single Leg Hops
Rest 60 Seconds

**FULL DYNAMIC WARM UP PROGRESSION VIDEO

When the running clock reaches 25:00, perform the following…

Every minute, on the minute, for 18 minutes (6 sets of):
Station 1: 30 Double Unders + 3 MAX Distance Broad Jumps
Station 2: 60 Seconds of Max Reps Shuttle Sprints (25 Foot Increments)
Station 3: Rest

When the running clock reaches 45:00, perform the following…

Three sets of:
10 Hammer Curls
10 Overhead Triceps Extensions

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

guest
16 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Mugu
Mugu
August 5, 2020 6:47 pm

Did 7 snatches with a 2 second pause at the knees
Built to 145 (twice)

AMRAP was 4 + 20 pistols (ROM)

Logan Harris
Logan Harris
August 5, 2020 5:42 pm

A. Up to 150 snatch – feels good to work on snatch!
B. 3+30 with 10 reps 24kg KB snatches subbed. Pistolas are slow, but better than they used to be.

John Knox
John Knox
August 5, 2020 3:38 pm

A) did snatch work up to 145#. Have always struggled with this lift. Mostly mobility I think 14 min amrap 20 pistol squats 15 dB snatches (50#) 10 shspu *5 rounds + 6 reps *i had to use one ab-mat. Although, I am excited, because a similar workout to this that we did a month or two ago, I was gassed after one round and HAD to do kipping just to keep the workout moving. This time I was able to do 10 unbroken and then sets of 5 each round. So maybe in another month or two I won’t… Read more »

Chris
Chris
August 5, 2020 1:17 pm

A – 95, 95, 115, 115, 115 (muscle snatch)
B – 125 x 5 (muscle snatch)
C – 4 Rounds + 4 Reps… non supporting leg touched slightly at the bottom of the squat on ~75% of reps… all else Rx. SHSPU unbroken for 3 rounds… 5/5 on 4th round.

Candy Olkey
Candy Olkey
August 5, 2020 11:13 am

WU done + 10 min AB with nasal breathing only – 86.3 cal
A1. Hang Snatch + Snatch 2″ below knee – 65#, 70, 75, 80, 85
A2. Snatch x 1 – 75#, 80, 85, 90, 90
B. AMRAP 14 Min – 4 Rounds + 22 Reps
20 Alt Pistols – al UB
15 Alt DB Snatches @ 35# – all UB
10 L-Sit BB press @ 60# – UB, 6/4, 7/3, 5/2/1/1/1

Hunter
Hunter
August 5, 2020 10:46 am

I’ve been playing around with some conjugate method stuff so haven’t been doing all the workouts but I did Monday’s today after my Max Lower body work

It was written as E4MOM for 12 minutes- but didn’t pay attention and did it every 3 minutes. Also had to modify 500m row to 400m run
So every 3 for 12 (3 sets)
400m run
10 FS @ 165#
2:22, 2:25, 2:20
All FS Unbroken and runs between 1:20-1:25

Hunter
Hunter
August 6, 2020 12:46 am
Reply to  Michele Vieux

Good read! Thank you for pointing that out Michele!

Jeremy Hammock
Jeremy Hammock
August 5, 2020 7:42 am

Football has started in Tx!!
Back to working 12-13 hour days. Workouts will be limited for me. Did parts of the past few days. Had time today for this one.

Emom 2 min hang stnatch + 2” below knee snatch
125-135-135-145-145
Emom 1 min power snatch
165-175-185-185 miss 200 twice sooo close

Amrap 14 min
40 air squat
15 air db snatch 40lbs
10 shspu
6 rounds exactly

Haven’t done hspu in a while! Deff got me!!

Jeremy Hammock
Jeremy Hammock
August 5, 2020 7:35 pm
Reply to  Michele Vieux

Yes I’ll be spotty for a while. Yes Tx heat on turf in the afternoon isn’t too much fun haha
Thank you!

Janelle Winston
Janelle Winston
August 4, 2020 8:28 pm

Did this Tuesday as it fit better with my time frame.

A.
75, 85, 90, 95, 95

100, 105 (f 2x), 105, 105, 110 (f 2x)

B. Super excited about this! Did this RX. First time I’ve been able to do SHSPU without an assist.

4 + 36 –

John Knox
John Knox
August 5, 2020 3:34 pm

Congrats janelle! Super jealous! 🙂