Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
Into –
“ Bring Sally Up “ Squat Warm-Up
**2. Workout Prep**
2 sets
15sec. Assault Bike (workout pace)
5 Kettlebell or Dumbbell Front Squats
– rest 30 secs. between sets –
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
3 sets
3 Snatch Deadlifts to Mid-Thigh
3 Hang Power Snatch
3 Overhead Squats
2 Squat Snatch (Singles)
Ricky Stenhouse
2 Sets
21-15-9
Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)
Calorie Echo Bike
-Rest 1:1 between sets-
Women’s Calories -16-12-8
Snatch Pull to mid thigh + Snatch 5×2
Snatch Pull to mid-thigh + Snatch:
– (1+1) x 5 working sets.
* Rest 60-90 seconds between sets *
Click “Workout prep notes available” directly below for the full description
Snatch Deficit Deadlift 3×3
Snatch deficit deadlift:
– 3×3 @ 105% of best snatch
* Rest 60-90 seconds between sets
Click “Workout prep notes available” directly below for the full description
Accessory
1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)
