Monday 080414

 

Warm Up

Myofascial Release (4-6 min)
Band-Assisted Mobility (6-8 min)

Dynamic Mobility and Activation (4-6 min)

Read This: Tempo Training

Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1.1
(rest 10 seconds between singles)

Loading by set (by %): 50, 60, 65, 70, 75, 80, 80, 85

B.

Every 2 minutes, for 10 minutes (5 sets):

Halting Snatch Deadlift + 2 Snatch Pulls @ 85-95% of 1-RM Snatch

- Stop just above the knee, and make sure you feel tension through your hamstrings, lats engaged and chest over the barbell. I like a little bend in the elbows on the pull to keep the barbell right next to the body.

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%

D.
Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses)
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011

OPTIONAL Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.

Eight to Ten sets of:
Run 400 Meters @ 5-10% faster than your 1600m PR pace
Rest 60 seconds

Example – If you run a 7-minute mile (1:45/400m), you should be aiming to run 1:30 to 1:35 for each 400 meters.