2. Mayhem Hip Halo Activation

* 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats

3. Barbell Prep

A) Burgener Warm up Snatch - 3-5 reps at each position
  1. Down and up – “SPEED THROUGH THE MIDDLE”
  2. Elbows high and outside – “BAR CLOSE”
  3. Muscle snatch – “STRONG TURNOVER”
  4. Snatch land – “FOOT WORK” 2”, 4”, 6”
  5. Snatch drop – “FOOT WORK”
B) Skill Transfer Exercises Snatch - 3-5 reps of each movement
  1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
  2. Overhead squat, “CORE STRENGTH”
  3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
  4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
  5. Snatch balance, “FOOT AND ARM SPEED”
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

5/5/21 Power Snatch

Power Snatch:
- 3 reps @ 65%
- 2 reps @ 70%
- 1 rep @ 75%

* rest 2:00 *

- 3 reps @ 70%
- 2 reps @ 75%
- 1 rep @ 80%

* rest 2:00 *

- 1 rep @80+%

* rest 1:00 *

- 1 rep @80+%


Power Clean & Jerk for load:
- 3 reps @ 65%
- 2 reps @ 70%
- 1 rep @ 75%

* rest 2:00 *

- 3 reps @ 70%
- 2 reps @ 75%
- 1 rep @ 80%

* rest 2:00 *

- 1 rep @80+%

* rest 1:00 *

- 1 rep @80+%

Waves are performed with no set rest time between reps. Only set rest is after 3-2-1 so don't rush into the lift but try to stay between 5-10 seconds between reps . Make sure to have weight on the sides of the bars for smooth transitions or if able to have 3 bars
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The Protagonist

20 Minute Cap

3-2-1
Rope Climbs  (Masters 50+ Pull Ups 15/10/5)
9-7-5
Squat Clean Thrusters (135/95)  (Masters 50+ 115/80)


-Rest 4 Minutes


Amanda
9-7-5
Muscle-Ups   (Masters 50+ c2B Pull Ups)
Squat Snatches (135/95) (Masters 50+ 115/80)

  • Target Time each set: 7-8 Minutes
  • Scale to finish near the target score:
 
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Comments

Rebeca Malave 3 days, 21 hours ago / Reply

5/5/21 Power Snatch: 95 lbs

Rebeca Malave 3 days, 21 hours ago / Reply

The Protagonist: 18:37

Anne Fowler

Anne Fowler 4 days, 3 hours ago / Reply

The Protagonist: 12:36
Notes: Full rope climbs, 40# thrusters, pullups, 35# snatches

Anne Fowler

Anne Fowler 4 days, 3 hours ago / Reply

5/5/21 Power Snatch: 50 lbs
Notes: 75# for the clean+jerk

Carmella Mazzola

Carmella Mazzola 4 days, 8 hours ago / Reply

5/5/21 Power Snatch: 55 lbs

Carmella Mazzola

Carmella Mazzola 4 days, 8 hours ago / Reply

The Protagonist: 13:10
Notes: Floor to standing rope climbs, 35# barbell, banded pull-ups (grey and red bands)

Stacy Rowe

Stacy Rowe 4 days, 9 hours ago / Reply

The Protagonist: 19:22
Notes: 65# barbell, banded C2B instead of MUs, power snatches instead of squat snatch (too slippery)

Stacy Rowe

Stacy Rowe 4 days, 10 hours ago / Reply

5/5/21 Power Snatch: 90 lbs

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