Cornerstone Barbell Club – CornerStone Training

Warm-up

5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2”, 4”, 6”

Snatch drop – “FOOT WORK”

Weightlifting

Power Snatch (Power Snatch 2-1-1-1
)

*Do a set every 1 minute and 30 seconds.

2 Power Snatch @ 73% 1 RM Power Snatch

1 Power Snatch @ 75% 1 RM Power Snatch

1 Power Snatch @ 78% 1 RM Power Snatch

1 Power Snatch @ 80% 1 RM Power Snatch

Clean and Jerk (Power Clean + Split Jerk 4×2
)

*Do a set every 1 minute and 30 seconds.

1 Power Clean + 1 Split Jerk @ 75% 1RM Power Clean

1 Power Clean + 1 Split Jerk @ 78% 1RM Power Clean

1 Power Clean + 1 Split Jerk @ 80% 1RM Power Clean

1 Power Clean + 1 Split Jerk @ 83-85% 1RM Power Clean

Metcon

“No one should be alone on Christmas.” (Time)

3 Rounds:

21 Calorie Row

15 Chest to bar pull ups

9 Thrusters (135/95)
TARGET SCORE

Target Time: 8 minutes

Time Cap: 13 minutes

STIMULUS and GOALS

How to Pace: PAIN CAVE! It’s going to hurt; just look at it. We all know the combination of pull-ups and thrusters. Well, we are ramping it up on the pull up bar and thruster weight while adding in more to the cardio portion. Stay steady with an aggressive but sustainable pace, until round 3. Use the time between movements for a quick break.

How it should Feel: PAIN!!!

Might want to have an Uber on stand by. It’s not an Open workout but will feel like it afterward. Survive that second round, and don’t give up on the 3rd.

WORKOUT STRATEGY & FLOW

Row: Get the rower moving off the start aim to hold a moderate-high intensity. Breathe through each pull and slow down the final 2-3 calories for a smoother transition.

Chest to Bar : Unbroken! Only break if it’s all you can do to survive.

Thrusters : Unbroken is all I want for christmas. It may break your holiday spirit, but it will be worth it in the end.

SCALING (AKA 45+ Masters Rx)

The SCALING aim is for intensity and pacing to be kept across all rounds.

Scaling option to finish near the target score:

3 Rounds:

18 Calorie Row

12 Chest to bar pull ups

9 Thrusters (115/80)

Cool Down

1 minute Lat Smash (each side)

1 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)

Athletes Notes

Lat Smash

PVC Pipe Lat Stretch OR Banded lat stretch