Tuesday December 9th

HOLIDAY PARTY AT ESCAPE BREWING THIS FRIDAY 7:30Pm

I'll give you a wristband for some free beers this week here at the gym or at Escape

‍

Mobility Prep and Activation
1:00 - 1:30 Cardio Choice (Ideally Bike)
:30/:30 World's Greatest Stretch
5/5 Open Book Thoracic Rotations
:30 Alternating Scorpions
:20 Wrist Circles (each direction)
PVC Pipe Warm-Up
1 Round w/ PVC Pipe
10 PVC Pipe Passthroughs
10 PVC Pipe Around the Worlds
3 Dip Shrugs
3 Dip Shrug High Pull
3 High Hang Muscle Snatch
3 Snatch Balance to 4-6 in Drops (think low catch power snatch)
3 Hang Power Snatch
5 Box Jumps
-
w/ Empty Bar
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Hang Power Snatch
-
2 Sets
Low Hang Snatch Pull
Low Hang Power Snatch
Barbell Primer
-
Add Loads
-
3 Sets
Snatch Grip Lift Off
Slow Pull Power Snatch
Power Snatch
-
Then Build to Starting Loads as
1 Snatch Pull + 1 TnG Power Snatch + 1 High STICK Jump

‍

Strength
Every 2:00 x 6 Sets
Snatch Pull + Tng Snatch
+
High STICK Jump

Perform all reps @ 70-80% of Snatch
Snatch can be Power or Squat

Level 1:
Snatch Grip Deadlift + 3 Hang Power Snatch @ 7-8 RPE
Modifications:
Adjust to Hang Positions for the Snatch
Or move to a Clean Pull + Clean for those with overhead limitations today.

‍

Primer:
Prior to Workout
1-2 Sets
3 TnG Power Snatch
:10 Bike Sprint

‍

"Dracarys"
For Time:
Every 1:30 x 6 Sets
5 Power Snatch
12/9 Calorie Echo Bike
Barbell: 135/95lb, 61/43kg
Score = Average Time / Set

‍

Level 2:
Barbell: 115/75lb, 52/34kg
Level 1:
Every 1:30 x 6 Sets
5 Hang Power Snatch
9/7 Calorie Echo Bike
Barbell: @ 60% of 1RM Power Snatch

‍

Masters 55+:
For Time:
Every 1:30 x 6 Sets
5 Power Snatch
9/7 Calorie Echo Bike
Barbell: 95/65lb, 43/30kg

‍

Time Domain: Each interval ~ :35–:55 seconds

Stimulus: Short-duration sprint power, barbell explosiveness, and high-output calorie pacing
RPE: 9.5/10

Primary Objective: Complete each interval under :55
Secondary Objective: Maintain consistent times with no drop-off in rounds 4–6

Workout Notes and Strategy:
This interval is meant to feel fiery and aggressive from the first rep with minimal pacing and maximal output. The snatches should be touch and go reps or quick singles depending on proficiency and confidence with the barbell. The bike is where athletes must commit to a fast acceleration and hold a strong watt /PRM output without hesitation. The goal is consistency under fatigue with short sprint efforts and short rest periods to help with lactate clearing and barbell efficiency under fatigue.

Modifications:
- Snatch: First look to lighten the load, secondarily lets look to reduce the reps or move to the hang positions.
- Bike: Reduce calories, switch to ski erg or rower with calories scaled proportionally

‍

‍

‍

‍

‍