Monday February 16th

Weekly preview
Monday: Speed-focused Olympic lifting + midline-heavy interval conditioning
Tuesday: Skill exposure and progressions (jump rope, gymnastics) + #TEAMPRVNTUESDAY Chipper
Wednesday: Overhead strength + cyclical engine intervals
Thursday: Back squat deload + classic mixed-modal conditioning
Friday: Stability, unilateral strength, and trunk control under fatigue
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Monday
General Prep
2:00 Cardio Choice
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Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Box Step-Ups
-Alternating Arm Swings
-Hand to Hand Wrist Circles
-Trunk Rotations
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps
Barbell Warm-Up
High Hang (Hip), Hang (Knee), Low Hang
2-3 Reps @ Each Position
- Snatch Pull
- Snatch High Pull
- Muscle Snatch
- Power Snatch
- Snatch Balance to 2-4-6in Drop (Power Positions)

Then Add Loads that allow the barbell to be off the floor
Perform 1 Power Snatch, 1 Hang Power Snatch and 1 High Hang Power Snatch
* The focus here is to develop aggressive hip extension on the third pull under the bar. Focus on driving up through the bar and pulling under the bar with an aggressive turnover and punch into the catch.

Build to starting loads on the barbel.

Strength
Power Snatch
For Load:
Every 2:00 x 5 Sets @ 55-70%
3 Position Power Snatch
*Floor, Hang, High Hang

% is Based on 1RM Power Snatch

These should be crisp, RPE 6-7 efforts focused on speed through extension and under the bar.

Modifications:
- Move to all Power Snatches from the Hang Position
- Adjust to a 3 Position Power Clean
- Move to 6 Alt Dumbbell Snatch, For Load

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Specific Prep After Snatch
6-8 sit ups
3/3 Single Arm Devils Press @ Warm-Up Loads
3 Shuttle Runs, Practice Rhythm and Turnaround
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3/3 Single Arm Devils Press @ Working Loads
3 Shuttle Runs at Goal Pace
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There are 2 GHD Machines here. we encourage you to do weighted sit ups.

"Stride and Rhythm"
For Time:
Every 3:00 x 5 Sets
15 Ghd Sit ups or weighted sit up
10 Single Arm Devils Press
5 Shuttle Runs
- Rest 1:00 b/t sets -

Dumbbells: 1 x 50/35lb, 22.5/15kg
Shuttle Run: 25/25ft, (7.5/7.5m)
Score: Rounds & Reps


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Level 2:

For Time:
Every 3:00 x 5 Sets
15 GHD Sit-Ups
10 Single Arm Devils Press
5 Shuttle Runs
- Rest 1:00 b/t sets -

Dumbbells: 1 x 35/25lb, 15/12kg
Shuttle Run: 25/25ft, (7.5/7.5m)

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Level 1:
For Time:
Every 3:00 x 5 Sets
16 Abmat Sit-Ups
8 Single Arm Devils Press
4 Shuttle Runs
- Rest 1:00 b/t sets -

Dumbbells: 1 x 25/15lb, 12/7kg
Shuttle Run: 25/25ft, (7.5/7.5m)
Masters 55+:
For Time:
Every 3:00 x 5 Sets
15 GHD Sit-Ups
10 Single Arm Devils Press
5 Shuttle Runs
- Rest 1:00 b/t sets -

Dumbbells: 1 x 30/20lb, 14/9kg
Shuttle Run: 25/25ft, (7.5/7.5m)

Shorten the Range of Motion on the GHD
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Goal: 1:45-2:15/ Set

Stimulus: Midline / Muscular Endurance
RPE: 7/10

Primary Objective: Consistent pacing on Devils Press and Shuttle Runs
Secondary Objective: Maintain RPE Guidance and quality sets on Toes to Bar

Workout Strategy:
Look to tackle this with consistency and technical efficiency. We will look to have the GHD Sit-Ups unbroken, into technical and proficient Single Arm Devils Press. A note that we are meant to do these as 5 per arm as either 5 on 1-arm and then 5 on the other or looking to alternate arms for all 10 reps. We will then move to the shuttle runs where we will tackle clean efficient reps at around that 75% effort working on efficiency in the turn and touch to keep the heart rate mellow on this one and avoid unnecessary spikes.

Modifications / Adjustments:
- GHD Sit-Ups: Adjust range of motion / Move to V-Ups or Tuck-Ups / Or adjust to weighted abmat sit-ups or traditional abmat sit-ups
- Single Arm Devils Press: Adjust loads or reps, and / or a mixture of both / Move to Burpees + Dumbbell Snatch
- Shuttle Runs: Reduce the amount of shuttle runs or move to 150m Run outside if space doesn't align.

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