3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3-4 rounds of:
5+5 BB rev lunge
10 DKB sumo DL
20 hollow rock
10 banded hamstring curl

15 x 35s on / 25s off:
1) row or ski
2) box jump over
3) wallball

Run intervals
6-8 x 600m @ 5k pace

– Rest 1:15 between repeats –

+

Rest as needed, then:
4 x 200m @ mile pace

– Walk 200m for recovery –

5k pace. Use your pace from the 5k time trial from last week. If you didn’t do the 5k, aim for a hard but repeatable (emphasis on repeatability) pace. It’s better to start a bit too slow and build up rather than start too fast and fade out.

Mile pace. You can take either 1600m or 1500m (if you’re more familiar with this distance) as a reference point here. If you’re unsure of the pace, don’t worry, the intent is what matters here: These should be fast but not forced repeats to build confidence in your legs, even when they’re tired.

Number of intervals. Start with a number of intervals you can finish well. Only go past 6 if pace and mechanics stay consistent.

SESSION NOTES
Overview. Progressing from last week to 600m repeats at 5k pace. The goal is not to sprint the reps, but to continue to build controlled speed and repeatability at a pace you could hold for a hard 5k effort. The 200m repeats at the end will require focus to execute well.

Effort. Work at RPE 8-8.5/10. Each 600m should feel strong and purposeful, but not like a max effort. The 1:15 rest is short enough that fatigue will build, so the first few reps should feel controlled. If you cannot hold 5k pace without forcing it, stop at the lower end of the range.

Feel.The first 3-4 reps should feel smooth and almost too manageable. The 1:15 rest is just enough recovery to keep quality high, but not enough to feel fresh. While these will get hard, especially as volume accumulates, you should stay in control throughout.

Adaptation. Develops 5k-specific speed, pacing control, and repeatability. These intervals improve your ability to hold a hard race pace with short recovery, while keeping mechanics efficient as fatigue builds. 200m repeats

Execution notes.
Use the first rep to lock into pace, not to test your fitness. Keep each 400m within a tight range rather than chasing one fast rep. Walk or easy jog during the 1:00 rest, then start the next rep on time. Stop the set when pace drops or form changes.

Debrief.
– How consistent were your 600m splits?
– Did the first few reps feel controlled enough or did you get carried away?
– On which interval (if at all) did the pace or your mechanics start to change?
– Were you able to stay relaxed and not force the speed on the 200m repeats?
– What went well and what do you need to work on for next time?

Movement options.
If running is not an option, you can do 750m Row or SkiErg repeats OR 1500m BikeErg repeats with the same structure (5km pace for Row/ski and 10km pace for bikeErg).

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Romanian deadlift

4 x 8 @ RPE 7-8 / 2-3 RIR, rest 2:30-3:00 b/t sets

Alternate

Incline bench press – 3 to 4 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before B2

DB Incline row – 4 x 8-12 @ RPE 8 (2 RIR), Rest 2:00 before B1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)

Our classic snatch warm-up:
B1. 3 Romanian deadlifts
B2. 3 snatch high pulls
B3. 3 muscle snatches
B4. 3 tempo overhead squats (OHS), tempo 23X1
B5. 3 snatch balances
B6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
B7. 3 snatch pull-unders
B8. 3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Block power snatch + Block snatch

5 to 7 x 2+1 @ 62.5+%1RM snatch, go every 1:15-1:45

– Start counting your sets @ 62.5%1RM snatch and then build up if moving well.
– Drop the bar between each lift
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

3 Rounds @ 2 RIR

0:30-0:40/side Off-set (FR+OH) carry
8-12/side Bulgarian split squat
0:25-0:35/side Copenhagen plank

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB Clean and split jerks, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..

Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)