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Pull-ups

Power Snatch Cycling

"Ice Box"

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Workout

05/24/2022

“Never confuse movement with action.” - Ernest Hemingway We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later. We don’t want to just “move” through life, just like how we don’t want to “exercise”. We *train*. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going. Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?

Pull-ups

Strict Pull-Ups
2:00 or less to complete

1 Set:
Max Unbroken Strict Pull-Ups

- You can hang as long as you want between reps but the set is complete as soon as you come off the bar.

- This is something we will retest later on in this cycle.

- Score: Reps

PREP!!
10 Scap Retractions
10 Kip Swings
1-3 Strict Pull-Ups

MODIFICATIONS
- Banded Strict Pull-Ups

Power Snatch Cycling (3 Rounds for weight)

Power Snatch Cycling

Unbroken Sets For Load:
15-12-9 Power Snatches

Rest As Needed Between Sets.

12:00 minutes to complete
score heaviest weight at 15-12 and 9 reps for on sume total weight.

- The goal is to lift the most amount of weight possible for each unbroken set.

- You are allowed multiple attempts at each set of unbroken snatches.

- Reps must be completed touch and go for each set. No stops on the floor. Pausing in the hang or overhead is okay.

- Score: Enter heaviest 15, 12, and 9 unbroken snatches. Overall score will be sum total.

PREP
Snatch Biased Barbell Warmup:
https://ctstorageprod.blob.core.windows.net/videos-movements/snatch-warmup.mp4

With Empty Barbell:
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches

Loading Up:
- Start with 7-8 reps at 40-50% of 1RM
- Build from there in sets of 5-7 reps until you feel like you are ready to go for your set of 15.

"Ice Box" (AMRAP - Rounds and Reps)

"Ice Box"

AMRAP 25:
7 Box Jump Overs
7 Pull-ups
7 Power Snatches

Every 5 Minutes [Starting at 0:00]:
400 Meter Run

Box: Mrx: Step overs(24/20)
Rx: Jump Overs (24/20)
BB Mrx: 65/45, Rx: 75/55
*Score: Rounds + Reps (Do Not Include Run)

- Conditioning Category: Threshold

- Box Jump Overs: Performed in less than 30 seconds.

- Pull-Ups: Performed in 1-2 sets and in less than 30 seconds. Can be strict or kipping.

- Power Snatches: Performed in unbroken sets in less than 30s.

- When athletes return from their run, they will pick up where they left off in the AMRAP.

- Let's make the first priority to complete the power snatches in unbroken sets.

- Catch your breath on the box jump overs. Stepping down will be helpful here.

- Complete the pull-ups in 1-2 sets. This workout will get grippy so breaking once here might not be a bad idea.

- We want a solid effort on the run but not at the expense of our other movements. We can aim for a 1:45-2:00 pace on these 400's.

PREP
200m Run
3 Box Jump Overs
3 Pull-Ups
3 Power Snatches

MODIFICATIONS
BOX JUMP OVERS
- Reduce Reps/Box Height
- Box Step-Overs
- 14 Squat Jumps

PULL-UPS
- Reduce Reps
- Banded
- Ring Rows
- Alternating Dumbbell Plank Rows

POWER SNATCHES
- Reduce Reps/Loading
- Sub Single Dumbbell
- Kettlebell Swings

400 METER RUN
- Reduce Distance
- 500m Row
- 400m Ski
- 1000m Bike
- 300m Air Run

Whiteboard:

Tuesday, May 24, 2022

Male Clients