This is a percentage based program concentrating on the Olympic lifts. Trust the process.
Track your lift amounts to see your progress throughout the program.
WARM-UP - (3:00 - 15:00)
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty
Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
-into-
3 sets:
1 Burpee to Target
2 Alternating Dumbbell Snatch (build in weight)
3 Wall Balls
STRENGTH - (15:00 - 30:00)
Heavy Single Snatch
- Heavy Single (10-12 minutes)
STRENGTH OVERVIEW:
Athletes will spend 10 minutes building to a heavy single on Snatch with
a barbell. The rep is performed as a squat or power snatch (if needed
to scale). Athletes can continue to build as long as sound form can be
demonstrated during attempts. The difference between a heavy single
and 1 rep max is that a heavy single is a successful attempt in that the
athlete is confident that they can perform again after a few minutes of
rest.
WORKOUT - QUANTUMANIA - (30:00 - 50:00) (Choose one of the options below)
Freedom (RX’d)
14:00 AMRAP
4 Burpees to 12-inch target
6 Alternating Dumbbell Snatch (70/50)
8 Wall Balls (20/14)
Affiliate Compete
14:00 AMRAP
4 Burpees to 12 inch target
6 Alternating Dumbbell Snatch (70/50)
8 Wall Balls (30/20)
Independence
14:00 AMRAP
4 Burpees to 6 inch target
6 Alternating Dumbbell Snatch (50/35)
8 Wall Balls (14/10)
BODYBUILDING WORKOUT
Routine 5b: Shoulder & Biceps & Abs
3-Way Super-set of:
Seated DB Arnold Press (3 x 8-12)
Strict Chin-ups (3 x 8-12 reps)
Wheel of Pain (3 x 30 reps)
3-Way Super-set of:
Dumbbell Reverse Flys (3 x 8-12 reps per arm)
Dumbbell Concentration Curls (3 x 8-12 reps per arm)
Oblique Leg Raises (3 x 20 reps)
3-Way Super-set of:
Snatch-grip High Pulls (7 x 8-12 reps)
Standing Biceps Cable Curl (7 x 8-12 reps)
GHD Situps (4 x 20 reps)