Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
CrossOver Symmetry or Banded 7’s
+
Hip Halo Warmup
-into-
Burgener Warmup
* Links available in “Coaches Notes” *
**2. Workout Prep**
3 sets (Building to opening weight)
15 Second Bike (workout pace)
2 Power Snatch
Winter Soldier
Every 3:00 (6 sets)
– 0:00 – 3:00
12/10 Calorie Echo Bike
15 Power Snatch (75/55)
– 3:00 – 6:00
15/12 Calorie Assault Bike
12 Power Snatch (95/65)
– 6:00 – 9:00
12/10 Calorie Echo Bike
9 Power Snatch (115/80)
– 9:00 – 12:00
12/10 Calorie Echo Bike
6 Power Snatch (135/95)
– 12:00 – 15:00
12/10 Calorie Echo Bike
3 Power Snatch (155/105)
– 15:00 – 18:00
12/10 Calorie Echo Bike
Max Power Snatch (175/115)
* 12/10 Calorie Echo Bike *
Accessory
10 min double under practice
OR
Every min for 10 minutes
35 doubles unders
1 min quad smash (each side)
1 min foam roll upper back
1 min foam roll glutes
Managing Painful Tendons: Part 1 of 4
https://www.youtube.com/watch?v=zDev1YA6gnU
Winter Soldier
Every 3:00 (6 sets)
– 0:00 – 3:00
10/8 Calorie Echo Bike
15 Power Snatch
– 3:00 – 6:00
10/8 Calorie Echo Bike
12 Power Snatch
– 6:00 – 9:00
10/8 Calorie Echo Bike
9 Power Snatch
– 9:00 – 12:00
10/8 Calorie Echo Bike
6 Power Snatch
– 12:00 – 15:00
10/8 Calorie Echo Bike
3 Power Snatch
– 15:00 – 18:00
10/8 Calorie Echo Bike
1 Power Snatch
* 12/10 Calorie Echo Bike *
