The intervals are gone from the main workouts of the day but remain in the fat loss buyouts. The loads are going up this week so make sure you’re warmed up well before challenging the bigger loads. However, we’re continuing with weightlifting complexes. We won’t see classic powerlifts in the strength sections so please perform them as written in the hypertrophy buyouts after completing the workout of the day.
Every 2 Minutes for 12 minutes
3 Snatch Pulls + 2 T&G Squat Snatches + 1 Overhead Squat
Go as heavy as you can without pressing out the bar. I highly encourage using pulling straps. If you don’t have them here is a link where you can get them. A good set of pulling straps is as an important part of your apparel as lifters, wrist wraps, lifting belts and knee sleeves. Ask me about where to get them.
Key points in the snatch pull.
1. Setup as if you’re going to complete the full lift. 2. Keep hips back as long as possible in the second pull (from knee to power). 3. Shoulders are behind the bar with knees still bent before beginning the final pull. 4. Elbows are perfectly straight until triple extension (knees and hips in full extension and shoulders shrugged with heels still on the floor). 5. The snatch pull is finished after you hit triple extension. Do not pull with the arms at the end of the lift. Since it’s not a full squat or power snatch the elbows bens as a consequence of a powerful pull through triple extension, not as a result of trying to lift the bar with the arms.
5 rounds of:
200 Meter Run
10′ Burpee Box Jumps 24/20
4 Round of the following exercises with :40 work and :20 rest
Russian Kettlebell Swings (heavy as possible)
Walking kettlebell lunges. 24/16 in each hand*
Kettlebell Box Step Overs. 24/16 in each hand*
Bells can be carried suitcase style, racked on shoulders and overhead for the lunges.
This is week 2 of 4 following this particular program. Workouts Number 1 and 2 can be done on back to back days same as 3 and 4 but rest one or two days between 2 and 3.
Last rep should always be 1 rep shy of failure