Wednesday 11.30.2022

*Coach’s Notes:

• Both options for Part A share a focus on overhead stability. If you’ve been following along with our Snatch progressions, use today to find a 1-RM Hang Snatch. If you’d prefer to keep things less explosive, and build that scapular endurance, go with the “Fitness” protocol

• For Parts B, C, and D, maintain a hard but steady pace for the entire 5-minute intervals. “Fitness” has a Dumbbell Hang Clean + Push Press prescribed in B — these will be with two Dumbbells, and should be performed at a weight that will allow you to keep your chest up through power clean portion of the movement, and can “ideally” be done unbroken throughout. For “Performance,” the Barbell Ground to Overhead can be a Snatch or Clean & Jerk (your choice).

• Substitute for the Pistol is written as a Cossack Squat, but feel free to get creative here in order to keep things challenging, but fluid!

“FITNESS”

A. Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 30 seconds
Single Arm Overhead Dumbbell Carry x 30 seconds each arm
Rest 30 seconds
Single Leg Hip Bridge x 10-12 reps each leg @ 2011
Rest 30 seconds
Side Plank Hold x 30-40 seconds each side
Rest 30 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Hang Clean + Push Press
10/8 Calorie Bike Erg

Rest 2 minutes, then...

C. Complete as many rounds and reps as possible in 5 minutes of:
10 Alternating Pistols or Alternating Cossack Squats
10/8 Calorie Ski

Rest 2 minutes, then...

D. Complete as many rounds and reps as possible in 5 minutes of:
10 Kettlebell Swings
10/8 Calorie Row

“PERFORMANCE”

A. Every minute, on the minute, for 6 minutes:
Hang Snatch x 1 rep
*Set 1 – 50%
*Set 2 – 55%
*Set 3 – 60%
*Set 4 – 65%
*Set 5 – 70%
*Set 6 – 75%

then...

Take 8-10 more minutes to hit 4-6 more singles, building to today's heavy. Rest 90-120 seconds between attempts.

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Ground to Overhead (95/63 lb)
10/8 Calorie Bike Erg

Rest 2 minutes, then...

C. Complete as many rounds and reps as possible in 5 minutes of:
10 Alternating Pistols
10/8 Calorie Ski

Rest 2 minutes, then...

D. Complete as many rounds and reps as possible in 5 minutes of:
10 Kettlebell Swings (32/24 kg)
10/8 Calorie Row

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds
right into…
60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total