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Monday 03.01.2021

POSTED ON February 28, 2021

Monday | 03.01.2021

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Monday 03/01
 
Estimated Total Session Time:
1 Hour (Everything Included)
 
**1. Individual option available (PVC Pipe Press/Jumping Squat Warm Up)
 
 
**2.Strength Prep**
Burgener Warm Up Snatch (video link in coaches notes)
or
Shorten Version
2 sets
– With a empty bar –
5 Snatch Deadlifts
5 Snatch Shrugs
5 Snatch High Pull Ups
5 Muscle Snatch
5 Overhead Squats
– into –
2 sets (empty bar)
1 Hang + 1, 1″ off the floor + 1 Floor
* Once complete give athletes 2-3 sets to warm up to starting weight
 
Strength: 3 Position Snatch (Hang, 1” off floor, Full) 5×3
 
3 Position Snatch (Hang, 1” off floor, Full):
– 2 sets @ 70% 1RM Snatch
– 3 sets @ 75% 1RM Snatch
* Rest 60-90 seconds between sets
 
**3. Workout Prep**
5 Toes to Bar
3 Burpee to target (practice consistent landing)
5 Alternating Dumbbell Step Up (light weight)
3 Handstand Push Ups
 
Workout: WHOOP
 
* Target time: 10-12 minutes
* Time cap: 16 minutes
 
For Time:
25 Toes to Bar
15 Burpee to 6in target
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
50 Handstand Push Ups
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
15 Burpee to 6in target
25 Toes to Bar
* Scaling option 1 (Masters 45+)
 For Time:
20 Toes to Bar
15 Burpees
25 Alternating Single Dumbbell Step Ups (35/25) (20in box)
35 Handstand Push Ups
25 Alternating Single Dumbbell Step Ups (35/25) (20in box)
15 Burpees
20 Toes to Bar
 
* Scaling Option 2
For Time:
25 Hanging Knee Raises
10 Up Downs
25 Alternating Step Ups
50 Dumbbell Push Press
25 Alternating Step ups
10 Up Downs
25 Hanging Knee Raises
 
* Limited Equipment Option 
40 Sit Ups
15 Burpee
40 Jumping Split Lunges
50 Handstand Push Ups
40 Jumping Split Lunges
15 Burpee
40 Sit Ups
 
* Large Class Option
Teams of 2
50 Toes to Bar
30 Synchro Burpees
50 Alternating Single Dumbbell Step Ups (50/35) (20in box)
100 Handstand Push Ups
50 Alternating Single Dumbbell Step Ups (50/35) (20in box)
30 Synchro Burpees
50 Toes to Bar
 
Accessory:
 
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang

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