Thursday May 21st

Warm-Up

General Warm-Up
1:30 Cardio Choice
10 PVC Pipe Pass Throughs
10 PVC Pipe Around the Worlds
:15/:15 Standing PVC Pipe Prayer Stretch
**there are hang KB snatches in the workout. If you keep smashing your arm with the kb while doing those PLEASE change to or start with a db snatch.
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2 Sets
:30 Jump Rope (Double Under Practice, Singles, Boxer Shuffle)
10 Russian Kettlebell Swings
5/5 Kettlebell Snatch
10 Barbell Overhead Squats

Specific Barbell Prep
2 Sets
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Snatch Balance
3 Hang Squat Snatch
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Then Build to Working Weights on the Barbell


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Weightlifting: Hang Snatch

Every 1:30 x 10 Sets:
1 Hang Snatch

*Can be a Power or Squat Snatch
Starting Load: 60% of 1RM Snatch
Build to 1RM for the Day


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We have been dialing in the hang position throughout this cycle, and today is the opportunity to express that work against a heavy single. The 1:30 interval gives athletes time to reset mentally and physically between reps.

Modifications:

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Level 1: Every 1:30 x 10 Sets: 3 Hang Power Snatch, starting at a technically sound and challenging load and building by feel, with the emphasis on the hip drive and receiving position rather than the load reached
Hotel Gym / Travel: Every 1:30 x 10 Sets: 2-4/2-4 Dumbbell Hang Snatch for Load

Primer

2 Sets at Working Loads:
3/3 Kettlebell Hang Snatch
25 Double-Unders or 40 Single-Unders
5 Wall Balls

Use this to confirm kettlebell load, Double-Under rhythm, and wall ball target depth and pace before "Jackie Brown" begins.


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Conditioning


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"Jackie Brown"

For Time
Every 2:00 x 8 Sets:
5/5 Kettlebell Hang Snatch
50 Double-Unders
10 Wall Balls

Kettlebell: 53/35lb, 24/16kg
Wall Ball: 20/14lb to 10ft, 9/6kg

Score = Sum Total Time Across All 8 Sets


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Level 2:
Every 2:00 x 8 Sets:
5/5 Kettlebell Hang Snatch
40 Double-Unders
10 Wall Balls
Kettlebell: 44/26lb, 20/12kg
Wall Ball: 20/14lb, 9/6kg, 10/9ft


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Level 1:
Every 2:00 x 8 Sets:
5/5 Dumbbell Hang Snatch
50 Single-Unders
8 Wall Balls
Dumbbell: 35/20lb, 15/9kg
Wall Ball: 14/10lb, 6/4kg, Target Choice


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Masters 55+:
Every 2:00 x 8 Sets:
5/5 Kettlebell Hang Snatch
35 Double-Unders or 50 Single-Unders
10 Wall Balls
Kettlebell: 44/26lb, 16/12kg
Wall Ball: 14/10lb, 6/4kg, 10/9ft

Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: 1:15-1:30 per set
Stimulus: Mixed Upper Body Interference
RPE: 8/10

Primary Objective: Complete all three movements unbroken in each set, with tight transitions between every movement to stay inside the 1:15-1:30 window.
Secondary Objective: Match or beat your set one time across all eight intervals, using pacing and transition discipline from the first set to protect output in the final three sets.

Workout Strategy
"Jackie Brown" is a workout where the movements are manageable and the transitions are everything. None of the three pieces are individually brutal, but they stack on top of each other in a way that demands discipline from the first set. The 5/5 Kettlebell Hang Snatch should be smooth and continuous, switching hands at the bottom without putting the bell down. From there, the rope needs to be in your hands immediately. The 50 Double-Unders are the biggest variable in the workout, and the athletes who can string these together unbroken or with one fast break will stay comfortably inside the time window. If you trip, reset the rope without walking, take one breath, and go. The 10 Wall Balls should be fast and unbroken, aimed at finishing the set with time to spare. The rest built into the Every 2:00 format is your reward for moving well, and it also sets up your next set to be just as good. Athletes who drift past 1:30 in the early sets will find the rest eroding and the shoulder fatigue compounding by set five or six. Set a sharp pace from the first rep of set one and protect it.

Modifications / Adjustments
Kettlebell Hang Snatch: Reduce load as first adjustment / Reduce reps to 4/4 / Single Arm Dumbbell Hang Snatch / Kettlebell Hang Power Clean if overhead is limited.
Double-Unders: Reduce reps as first adjustment / Single-Unders at 1.5x volume / Penguin Jumps / Line Hops
Wall Balls: Reduce load as first adjustment / Reduce reps / Reduce target height / Dumbbell Thrusters / Goblet Squats

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