COMPETE – 23.02.07

WARM-UP

2 sets:

1:00 run, bike, row, or ski

5 snatch deadlifts to mid-thigh (45/35 lb)

5 snatch pulls

5 muscle snatches

5 overhead squats

5 hang snatches

5 snatches

3 sets:

5 snatches (building in load)

5 bar-facing burpees

NOTES

Take your time on the snatch progression, focusing on positioning as you prep for the workout.

Use the second part of the warm-up as a test. After finishing the second set, add your workout weight to the bar and practice a few reps prior to starting.

You should be out of breath after the warm-up. Take a little time to recover prior to starting the workout.

For time:

3-6-9-12-15:

Bar-facing burpees

Power snatches (95/135 lbs)

NOTES

Stimulus & Goals

5:00-10:00.

Load should allow for at least 6 unbroken reps when fresh.

Reference workouts like Isabel and Ingrid for loading stimulus.

Athletes must jump over the bar for the bar-facing burpees.

230207

3 rounds for time with a partner:

800-m run

10 rope climbs

50 overhead squats (65/95 lb)

– Run together and split the rope climbs and squats as needed.

NOTES

Stimulus & Goals

25:00-33:00.

Run together.

Break up the rope climbs and overhead squats as needed.

Advanced athletes should challenge themselves to perform rope climbs as legless.

BIKE CONDITIONING

6 sets for max calories:

3:00 air bike

– Rest 1:00 between sets.

NOTES

Stimulus & Goals

30-50 calories each set.

Consistent paces across the 3:00 effort.

Build bike stamina and conditioning.

STRETCHING

3 sets:

:30 lacrosse ball roll/foot

:30 hamstring stretch/leg

:30 sit and reach (straddle)