10 cal Bike

Side lunge 30’

Heel2Toe 30’

10 Hollow Rocks

Duck Walk 30’

Crab Walk 30’

10 PVC pass Thrus


Barbell warmup: With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin


3-Postion Snatch (Floor, Below the Knee, above the knee)




Sets start every 4 min

%s Based off 19May2022 1RM

Video courtesy of Catalyst Athletics. Today we’ll see our third go at the 3-Position Snatch complex.  %s stay the same, but our reps go up, so time per set goes up to 4 minutes. Just like last time, you will hit one Snatch from the floor, hold onto the bar, set up right below the knee, hit a second snatch, hold onto the bar, and perform one more snatch at the hang (above the knee).  In between the reps, if your grip is starting to go, put the bar in your hip, and re-grip your hands if necessary.  Good hip explosion and fast drop under the bar will make these successful.  If the squat snatch is a limiting factor, either lighten up the weight, or hit power snatches, and ride down for an OHS every rep.


“Gymnastic Tabata”

8 Rounds of :20 work/:10 rest for each movement:

Jumping Alt. Lunges

Toes To Bar

Hand Release Push-ups

Ring Rows

Score = lowest round per movement

Finish all 8 rounds of one movement before moving to the next

Video courtesy of Functional Bodybuilding.  Quick demo for the jumping alternating lunges (DO NOT slam your knee into the ground).

Little Tabata fun to finish off our week!  As with other Tabata workouts, your will perform 8 rounds of 20 seconds of work, followed by 10 seconds of rest on a movement.  Remember, there is no extra rest going from the last set on one exercise to the first set of the next.  So, when I finish my 8th set of jumping alternating lunges, I have a10 second break.  After that, I go right into my first set of Toe to Bar.  The same thing going from T2B to Hand-release pushups, and HR pushups to Ring rows.  Also, whatever round is your lowest rep count in a movement, that is your score for that movement (ex. If I get 10 reps on rounds 1-7, but then my last round I only get 5, my score for that movement is 5).  So the goal is to stay consistent round to round.

Scaling Options:

Jumping Alt. Lunges -> In place lunges

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Bar -> V-Ups

Cool Down:

Doorway Stretch – 1 Min per side


Couch Stretch – 2 Min per side


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