A) Every Minute on the Minute for 10 min:
8 Assault Bike Cal
4 Slow Overhead Squats, with an Empty Bar
10m Butt Kickers
10m High Knees
B) Tabata for 8 rounds:
20 sec work / 10 sec rest
Hang Squat Snatch, with an Empty Bar
1 set x 2 reps @ 82% of 1RM
1 set x 2 reps @ 85% of 1RM
1 set x 1 rep @ 88% of 1RM
Note: athletes have been slowly building, in intensity with their doubles. This is the last doubles of this training cycle.
Snatch from Floor: if athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.
Every 2 Minutes for 5 Rounds Complete the following:
6 Hang Squat Snatch
12 Box Jump Overs
RX: 75#/55#. 24″/20″
RX+: 95#/65#. 30″/24″
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.
Hang Squat Snatch: athlete should be able to work at a rate of 10-12 reps/minute. Scale load accordingly. Novice athletes may perform dumbbell power snatch, alternating.
Pull-Ups: athletes should not need to break sets up in more than 3 sets.
Box Jump Over: athlete should be able to work at a rate of 10-12 reps/minute (Use this as their scale!). Scale height accordingly. Athletes who cannot or should not jump may perform step-up and overs.