Wednesday 4.24.2024

*Coach’s Notes: Today’s focus is on Speed Strength (Snatch work) or Hinge/Upper Pressing Strength, along with Aerobic Conditioning Intervals. Your goal on Part B should be to have three sets that are very similar in time, though pushing yourself to maintain pace by the second set.

As a reminder, here is the layout for the remainder of the week:

Monday: Bench Press + Hinge/Push Intervals
Tuesday: Single Leg + Gymnastics Skills
Wednesday: Snatch + Aerobic Conditioning
Thursday: Mixed Conditioning
Friday: Tempo Back Squat + Upper Pulling

“FITNESS”

A. Three sets of:
Snatch Grip Romanian Deadlift x 8-10 reps @ 3011
Rest 30 seconds
Half Kneeling Arnold Press x 10-12 reps each arm @ 20X1
Rest 30 seconds
Side Plank Hold x 30-40 seconds each side
Rest 60 seconds

B. Every 8 minutes, for 24 minutes (3 sets):
40/32 Calorie Row
16 Alternating Single Arm Dumbbell Hang Snatches
24/18 Calorie Echo Bike
12 Burpees

“PERFORMANCE”

A. Every 90 seconds, for 12 minutes (8 sets):
Power Snatch + Hang Power Snatch + Hang Squat Snatch

Start at approximately 50% of your 1-RM Snatch, and build in load as technique allows

B. Every 8 minutes, for 24 minutes (3 sets):
40/32 Calorie Row
16 Hang Power Snatches (95/63 lb)
24/18 Calorie Echo Bike
12 Bar-Facing Burpees

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski

*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set).