Fight Gone Bad: 3 rounds
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
1b) 4 X 5 Weighted Strict Pullups (any grip) – heaviest possible, rest 45 sec.
1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.
Notes: Deficit for HSPU should be largest possible deficit that still allows for the ability to perform 4 strict reps.
Back Squat : 5-5-5-5-5
30 reps X Snatch 135/95lb
1) 5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – heavy but fast, rest 60 sec.
Notes: Complete 3 Cleans, then 2 Push Jerks after the 3rd Clean.
*The Back Squats are based off of YOUR THREE REP MAX –
1) Back Squat: 5X3 @ 90% – rest 2:00-3:00 between sets.
2a) 3X5 Push Press – heavier than last week, rest 60 sec.
2b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. DEMO VIDEO
100 KB Snatches 24/16kg
Notes: 50 each arm. Use any combination of reps to get there.
21-15-9 reps of:
Clean 135/95 pounds B=mod
Ring dips B=Mod
1) 5X3 Hang Snatch (just below the knee) – heavy but fast, rest 60 sec.
2a) 3X5 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO
2b) 3X5 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch for 5) rest 60 sec.
1a) 3X10 “Strict” Weighted GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X10 Tempo GHD Situps – (3 seconds down, 3 seconds up) rest 60 sec.
4 rounds for total working time of:
7 Deadlifts @ 315/225#
Part A: (15 mins)
Turkish get-up practice
4 rounds for time
4 KB turkish get up (alternating) 24/20B=mod
20 KB press 24/20 B=mod
20 Toes to bar B=mod
Three rounds for time of:
115 pound Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters
5X3 Split Jerk off Blocks – heavy but clean, rest 90 sec.
Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.
1a) 10X2 Deadlifts @ 75% – rest 45 sec.
1b) 5X5 Seated BB Shoulder Press – heaviest possible (all sets), rest 2+ minutes
Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the BB is locked out overhead. Make sure to absolutely lock out every single rep. Do not allow feet to break contact with the floor and “float”.
15 minutes Row for Meters.
20 seconds ALL OUT – 40 seconds Active Recovery
Notes: Active Recovery should be enough to keep the flywheel moving, but should allow the athlete to return to normal breathing and lower heart rate by the next all out effort.
Power clean Practice (20 mins)
Part B: max rds in 20 mins
10 Power cleans (choose your weight)
20 double unders singles