June 8, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

“Mind Muscle” Complete Snatch Warm-Up

Followed by…

Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving

*Every new line means take a short break before moving to the next movements.

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

B.
“Ingrid”
Ten rounds for time of:
3 Snatches (135/95 lbs)
3 Bar-Facing Burpees

Compare your results to February 3, 2021.

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO 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…

Every minute, on the minute, for 12 minutes (3 sets of):
Minute 1: 6 Right Leg Lateral Lunges + 6 Right Leg Reverse Lunges
Minute 2: 6 Left Leg Lateral Lunges + 6 Left Leg Reverse Lunges
Minute 3: 45 second Plank Hold from Elbows
Minute 4: 10 Ground to Sky Reaches

When the running clock reaches 15:00, complete the following…

Five minutes of continuous movement at increasing effort throughout, of:
30 seconds of Run/Bike/Row/Jumping Jacks
20 Mountain Climbers
10 Down Ups
5 Broad Jumps

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

Five rounds for time of:
14/10 Calorie Bike or Row
14 Dumbbell Deadlifts
14 Push-Ups
14 Toes to Bar OR V-Ups

TIME CAP = 20 MINUTES

NO EQUIPMENT OPTIONS:
Bike or Row – Substitute 28 Speed Skaters (14 Each Side)

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.

*Use the “Mind Muscle” Video Playlist for ideas!