Week 5 – Day 22
Warmup:
3 Sets
3 Single Arm KB Overhead Squat 3011 R
3 Single Arm KB Overhead Reverse Lunge R
3 Single Arm KB Overhead Squat 3011 L
3 Single Arm KB Overhead Reverse Lunge L
6/arm Half Kneeling Filly Press
https://youtu.be/zA9Jl71StGI
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Light Overhead Snatch Grip Prep Work
3 Sets – LIGHT Barbell Work
5 Snatch Grip Behind the Neck Push Press
5 Snatch Grip Behind the Neck Push Jerk
A) Overhead Squat
32X1; 5 reps every 2:30 x 3 sets
*We are prioritizing the Overhead Squat pattern specifically for the next 4 weeks and we will return to some Snatch Grip Press work
B) Back Squat
Load barbell with 60% of 1RM
Every 15sec for 3mins perform 1 rep
rest 5mins x 2 sets
*By the end of this 3min set you will hae completed 12 total reps (4 reps per minute). In between reps place the bar back on the squat rack for a brief reset and break.
C) Single Leg Scapular Structural Balance
2 Sets
8-10/leg @ 20X0 tempo – DB Suitcase Deficit Split Squat
*both feet on 3-4″ risers – dropping the back knee to the floor
rest 60sec
3 Turkish Get Ups R
6 KB Windmill R
3 Turkish Get Ups L
6 KB Windmill L
rest 60sec
https://youtu.be/3rtUK_jUv4s
D) 3-4 Sets – Power Work
6 Hang Power Snatch
8 Burpees As Fast As Possible (AFAP)
rest 15sec
Assault Bike 18sec @ 97%
rest walk 3:00
*record load and total cals
*Push your pace on the AB and burpees and Keep QUALITY your focus on the Snatch Work!
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