For today, you have 2 options. Option is working up to a 2 RM in the snatch, followed by a bar complex that demands a long pull and a short conditioning piece that I have added as EC, in case you are tired from the pulls. We worked hard on the Oly movements last cycle and I want to keep working them, but I want to prioritize pulling some heavy DLs, as we didnt get a lot of it during that same period. Option 2 is your SPP, if you have to run, ruck, fight or battle, this is where we put it in for a dedicated day.
Have fun and remember to try the drink of the week.
1 tablespoon honey
Juice of ½ lemon
3 ounces moonshine
½-1 cup iced tea
Lemon and fresh mint for garnish
Juice the lemon into the bottom of a glass and dissolve the honey into the glass before adding moonshine and stirring well. Fill glass with ice, top with tea, stir and serve with a garnish of lemon and fresh mint.
PAHQ picked up our first client because he offered to pay in homemade moonshine and car maintenance. Now since we have more than a few jars of Huey's White Lightning and some well running trucks, I have been looking for recipes that feature "the shine." You can add someone else if you don't have a "Huey", but it wouldn't be the same...
Empty Bar Snatch Grip DL – 5 reps
Empty Bar Snatch Pull – 5 reps
Empty Bar Power Snatch – 5 reps
Empty Bar Snatch Grip PP – 5 reps
Empty Bar Overhead Squat – 5 reps
Strict Pull Ups – 5 reps
Run 200 meters (easy pace)
Full Snatch 2 RM
During your rest between sets complete Bi Lateral Depth Jump to Single Leg Landing - 5 RT + 5 LT
Work up to a heavy 2 rep max in the full snatch. Take you time warming up as I want you to incorporate the plyos between each set. I would execute my snatches and during my 3-5 minute rest period, knock out my plyos. Take your time, this is not a race, it is all about execution. Do these off a 20" box, as the goal is the not the height, it is all about reducing foot contact time. Amanda does a great job of rebounding off your jump and getting quickly up on the box. Notice she steps off and lands on both feet and rebounds to land on a single leg. Alternate legs for 5 & 5 each set.
Complete 3-5 x
Snatch Pull - 3 reps
Power Snatch - 3 reps
Snatch Pull - 3 reps
Once you are done and have found your 2 RM, I want you to complete between 3-5 sets of this complex. I suggest you wear straps, but if you don't have them, no big deal, just dump the weight on the power snatches and re-grip. I want you to start light and work up to a heavy set on this complex.
EXTRA CREDIT: CONDITIONING
Complete as many sets as possible in 9 minutes of:
95/65 lbs Sandbag Walking Lunge - 20 yards
Landmine PP RT (heavy) - 10 reps
Landmine PP LT (heavy) - 10 reps
This is your opportunity to get out of the gym and address your SPP training. This might include playing hops, hitting the trails, picking up your lacrosse stick, or training for that adventure race that is coming up. Anything that allows you to address you sport specific needs is what is on the agenda for today.