Warm-up
• Tabata Air Bike
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
2 rounds:
• 10 Good Mornings 45/35#
• 10 Barbell Thrusters 45/35#
Weightlifting
Snatch
• 1 set of 2 reps at 65% NT1RM
• 1 set of 2 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM
T1RM stands for Training 1 Rep Max and will start at 90% of your true (or estimated) 1 Rep Max.
Snatch Balance
• 3 reps at 75% of 1RM Snatch
• 2 reps at 85% of 1RM Snatch
• 1 rep at 95% of 1RM Snatch
Clean & Jerks
• 1 set of 2 reps at 65% NT1RM
• 1 set of 2 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM
3-Position Clean (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Clean
• 2 reps at 70% of 1RM Clean
• 1 rep at 80% of 1RM Clean
Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose