Mon Sep 7

Train
20 Single Arm DB Hang Snatch @ 50/35
30/24 Calorie Bike
30 Single Arm DB Hang Snatch
30/24 Calorie Bike
40 Single Arm DB Hang Snatch

Move
12 Min AMRAP:
10 Single Arm DB Snatch (left)
10/8 Calorie Bike
10 Single Arm DB Snatch (right)
10/8 Calorie Bike

Warm-up
3 Min Cardio
2 Sets:
5/side Standing Pigeon Stretch
10 DB RDLs
10/side Cossack Squats
10/10 Single Arm DB OHS
10/side Plank Rotations

Strength
Overhead/Front Squats: Build to 1RM
5-4-3-2-1-1-1-1…

---

Stimulus
Strength: build to heavy single overhead squat (sub for front squat if overhead mobility is extremely limited). Do not sacrifice range of motion in favour of moving heavier weight, use this as a mobility exercise and choose the overhead squat if possible

Train/Move: do hang snatches in sets of 5 and then switch hands. Work hard on the bike and catch your breath on the snatches

Games Prep
16 Min Alternating EMOM:
1) 12 Med-ball GHD sit-ups @ 8-14lbs
2) 40s Banded Glute Bridge Hold
3) 12-20 Toes-to-bar
4) 40s Wall Sit

3 Sets:
10-15 Side Plank Rotations (right)
20s rest
10-15 Side Plank Rotations (right)
1 Min Rest

30-45 mins Zone 2 Cardio (bike erg or bike outside)

Monday Weightlifting
3 x (1 Snatch Pull to Hold + 2 Dip Snatches @ 50%)

Snatch: 2 @ 73, 1 @ 75, 1 @ 78, 2 @ 74, 1 @ 76, 1 @ 78, 1 @ 80, 1 @ 83%

Snatch Pull: 3 x 3 @ +5kg from last snatch

Front Squats: 2 x (1 Pause Front Squat + 1 Front Squat @ 77%)

Pause Front Squats: 4 x 1 @ 80-85%

Strict Press in Jerk Stance: 2 x 5, 2 x 3, building to moderate weight

Pause Jerk + Split Jerk: 2 x (1 + 1) @ 45%, 1 @ 50%

Jerk: 2 x 1 @ 77, 2 x 1 @ 80, 2 x 1 @ 83, 3 x 1 @ weight of choice

Power Clean: 1 x 2 @ 73, 1 x 2 @ 76, 2 x 1 @ 79%