Monday May 11th

Weekly Preview
Strength
-Hang snatch complex on Monday builds positional awareness and pulling efficiency from the hang and low hang, reinforcing timing and bar path across six working sets every two minutes.
-Bench press on Tuesday follows a wave-loading structure across five sets, climbing from 70% to 85% and finishing with a max rep set that tests upper body strength endurance.
-Deadlift on Wednesday is potentiated through a box jump pairing, four sets of five reps every three minutes, priming the posterior chain before Annie without creating excessive fatigue.
-Back squats on Friday are four sets of three reps at 80%, keeping intensity high and volume moderate as a strength primer before a demanding barbell interval piece.
Front rack step-ups on Sunday build unilateral leg strength and front rack positional stability across four working sets of five reps per leg.

‍

Conditioning
"Pikachu's Thunderbolt" on Monday is a four-round interval piece, 18 American kettlebell swings into a hard echo bike effort into nine power snatches, scored by sum total time with a 3:30 cap per set. RPE 9.5.
"Lucario's Aura Sphere" on Tuesday is a 15-minute AMRAP of unbroken pull-up sets, 20/15 push-ups, and unbroken wall ball sets, scored by total reps with a goal of 250 to 350. RPE 8.
"Annie" on Wednesday is the classic 50-40-30-20-10 double-under and abmat sit-up couplet, capped at 10 minutes with a goal window of 5:30 to 7:30. RPE 8.
"Lava Plume" on Thursday is six rounds of a 400m run, 200m farmer carry, and a one-minute wall sit, capped at 40 minutes and designed as a steady aerobic effort. RPE 7.

‍

General Warm-Up
1:00 Cardio Choice
:20/:20 World's Greatest Stretch
10 Arm Circles Forward & Backward
10 Air Squats
:15 Dead-Hang + :15 Active Hang
:30 Wrist & Forearm Stretch (on floor)

Specific Prep
2 Sets:
8 Kettlebell Deadlifts @ Warm-Up Load
6 American Kettlebell Swings @ Warm-Up Load
6 Snatch Grip Push Press
8 Barbell Overhead Squats
---
Specific Barbell Primer
2 Sets w/ Empty Barbell
3 Position Muscle Snatch
3 Position Power Snatch
3 Position Squat Snatch
*3 Position (High Hang + Hang + Low Hang)
--
Add Loads:
--
3-5 Sets: Building to Working Loads
Hang Snatch + Low Hang Snatch


‍

Weightlifting : Hang Snatch Complex

Every 2:00 x 6 Sets:
1 Hang Snatch + 1 Low Hang Snatch

Start at 75% of 1RM Snatch and build to a heavy for the day across the six sets.

The two-position complex demands consistent execution at both levels. chest over the bar, tension loaded through the hamstrings, and patience to the hip before driving into a fast and explosive extension.

Both Power and Squat variations are acceptable. Total load is the primary goal. Completing all six sets at or above 75% is the primary objective. The heavy for the day is the secondary objective.

Modifications:
Level 1: Every 2:00 x 6 Sets: 3 Hang Power Snatch, building in load across all six sets with the same technical priorities on each rep
Movement Limitations: Adjust the complex to a Hang Clean + Low Hang Clean, maintaining the same positional standards and building focus
Hotel Gym / Travel: E2MOM x 6: 6-8 Alternating Dumbbell Snatch, building in load across the window with emphasis on hip extension and a controlled catch overhead

‍

W
Primer

2 Sets at working pace:
8 American Kettlebell Swings @ working load
8/6 Calorie Echo Bike
3 Touch-and-Go Power Snatches + 2 Quick Singles @ warm-up load

then

8 American Kettlebell Swings @ working load
8/6 Calorie Echo Bike
3 Touch-and-Go Power Snatches + 2 Quick Singles @ working load

Use this to confirm kettlebell load, Echo Bike pacing, and barbell weight before "Pikachu's Thunderbolt" begins.

Conditioning

"Pikachu's Thunderbolt"

For Time:
Every 4:00 x 4 Sets:
18 American Kettlebell Swings
15/11 Calorie Echo Bike
9 Power Snatches

Score = Sum Total Time

Kettlebell: 53/35lb, 24/16kg
Barbell: 135/95lb, 61/43kg

Level 2:
Every 4:00 x 4 Sets:
15 American Kettlebell Swings
12/9 Calorie Echo Bike
9 Power Snatches
Kettlebell: 53/35lb, 24/16kg
Barbell: 115/75lb, 52/34kg

Level 1:
Every 4:00 x 4 Sets:
15 Russian Kettlebell Swings
10/8 Calorie Echo Bike
9 Hang Power Snatches
Kettlebell: 35/26lb, 16/12kg
Barbell: 75/55lb, 34/25kg

Masters 55+:
Every 4:00 x 4 Sets:
18 Russian Kettlebell Swings
12/9 Calorie Echo Bike
9 Power Snatches
Kettlebell: 44/26lb, 20/12kg
Barbell: 95/65lb, 43/30kg

‍

Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: 2:00-3:00 per Set

Stimulus: Barbell Cycling and Conditioning / VO2 Max
RPE: 9.5/10

Primary Objective: Hold the Power Snatch in big unbroken touch-and-go sets. All 9 unbroken is the standard to chase, with 5-4 or quick 3-3-3 as the controlled fallback.
Secondary Objective: Push the Echo Bike at a true redline effort without blowing past it. The goal is to step off the bike and arrive at the barbell immediately, not gasping and stalled.

Workout Strategy
"Pikachu's Thunderbolt" is a four-round sprint that demands high effort. The American Kettlebell Swings should be unbroken across all four sets, move through them with zero hesitation on the transition to the bike. The Echo Bike is where athletes have to know themselves. Push the effort, breathing hard, legs working, but not completely blown. Athletes who sprint the bike and arrive at the barbell with shaking legs will not be able to cycle the Power Snatch efficiently, and broken singles late in a set will kill the time. The nine Power Snatches are the showcase. Touch-and-go unbroken is the goal. If that is not available on a given set, move into sets of 5-4 or quick 3-3-3 with a breath between sets rather than long resets at the floor. Transitions between all three movements need to be immediate. There is no built-in recovery, but the expectation is to push the time to allow for adequate recovery to hit the same times across.

Modifications / Adjustments
American Kettlebell Swings: Reduce load as first adjustment / Russian Kettlebell Swings / Dual Dumbbell Hang Muscle Snatch
Echo Bike: Rower (16/12) / Ski Erg (16/12) / 200m Run per set
Power Snatches: Reduce load as first adjustment / Hang Power Snatch / Dumbbell Power Snatch alternating

‍

‍

‍

‍