Test week begins! STRENGTH: Back Squat 1RM 50%x5 65%x3 75%x2 85%x1 90%x1 90-95%x1 95%+ 95%+ * 20-25 minutes and the last two sets are optional and should be record breaking sets if you’re feeling good WORKOUT: “Fran” Barbell Thrusters (65/95#) Pull Ups 21-15-9 (8:00 cap) This should
Another “On” and “Off” workout with a twist…. STRENGTH: Back Squat – Heavy set of 3 (Go for a 3RM if you feel good… Last set) * Warm Ups – 50, 65, 75% * Work Sets – 85, 90, 94-95% (Optional, new rep max)(About 2:30-3:00 per work set)
Cleans and squats! SKILL/SPEED: Tall Clean + High Hang Pause Clean * Moderate loading for catch speed * 4-5 total sets POWER/SKILL: 1 Clean Slide Below the Knee + 1 Squat Clean Below the Knee * Work 4-5 sets between 70-80% 1RM Clean STRENGTH: Back Squat 5-5-5
Barbells and burpees! BARBELL COMPLEX: * Skill and positions and all! 3 Overhead Squats 6 Front Squats 9 Back Squats * No rack usage and use your Snatch 1RM for all number calculations * 50, 60, 70, 75-80% 1RM Snatch on a 2-3:00 clock for each set WORKOUT:
Strict Monday! π STABILITY: * Back off week on this movement for everyone :10 Active Ring Row Hold (Straight Arm) :10 Ring Row Hold (Bent Arm) :10 Slow Negative * Choose a tough angle for this one since it will just be 1 rep every 1:30 on the clock
Squats! CORE: Side Planks + Movement * 2:00 per side, but add a slight side leg raise and a knee tuck to this hold while keeping a perfect hold position STRENGTH: 5 Rep Back Squat * 60, 75% (3:00 clock) * 80-85% & 90% (Optional, only if you
Main site play! WORKOUT: 21 Back Squats (123/185#)(No Rack) 7 Legless Rope Climbs (Leg to scale) 15 Front Squats (123/185#)(No Rack) 5 Legless Rope Climbs (Legs to scale) 9 Overhead Squats (123/185#)(No Rack) 3 Legless Rope Climbs (Legs to scale) * No cutoff * Use the OH Squat
Set some new numbers! CORE STABILITY: 2:00 of Deadbugs * Accumulate as much quality holding time as you can in the 2:00 window STRENGTH: Back Squat 1RM ** Go by how you look and feel and get you best load for the day with near perfect technique in
Squat! SHOULDER REHAB: 2:00 AMRAP for QUALITY of Band Pull Downs + Pull Aparts STRENGTH: 3 Rep Tempo Back Squat @ 3-2-1 Tempo (3 seconds down, 2 sec pause, up fast!) * 15 minutes only * 60, 75, 85, 85-90, 90+ (Optional, only if you’re feeling great and
Back squat! INJURY PREVENTION: 50 Controlled Band Pull Aparts (Small Red Band Only)(2:00) * Make sure to set your shoulders down and keep the band tension constant throughout STRENGTH: 2 Rep Back Squat * Work up quickly to a heavy or possibly maximal set of 2 reps if
New training week! STABILITY: Ring Row HOLD :20 work/:40 rest 3 time STRENGTH: Back Squat up to a HEAVY set of 3 * Avoid going to complete failure on this one so no missed sets * Every set will be 3 reps working up with the following: 50,
Strict, strict, strict! STRENGTH: Heavy, NOT MAXIMAL 3 Rep Strict Press + 8-10 Plates Rear Raises w/ External Rotation between each set (2-5# plates) * 15 minutes * 5 sets (50, 60, 70, 75, 80% 1RM) WORKOUT: 100 Double Unders (2:00 cap each rd) 9/12 Strict CTB Pull
Squatssss… STRENGTH: 2 Rep WIDE Stance Box Squat * Set your box slightly below parallel and set your stance as wide as you can, but still be able to set your knees in the correct position * Go down slowly, pause for a second on the box (don’t relax!),
Reminder… Just 5am and 12pm classes today due to set up for our lifting meet on Saturday… STRENGTH: Using a rack: 1 Overhead Squat 5 Front Squats 10 Back Squats * After completing all 16 reps move the weight up trying to get the best loading possible in 20
Another busy Monday… STRENGTH/POWER: 1 Power Clean + 1 Push Jerk (3x) * After every three reps bump the weight up and get to the best weight you can for the day * 15-20 minutes ASSISTANCE: Seated Alternating DB Press x 10 (Start at your heaviest weight from
Squats… STRENGTH: 3 rep Back BOX Squat (Slightly below parallel) @ 3-2-1 Tempo * 15-20 minutes working to best load at the correct tempo ASSISTANCE: Single Leg KB Deadlift (10 each side) * Start conservative and work Balance and position over weight (26/35# to start) * Try to
Back to the barbell! STRENGTH: 2 Rep Back Squat * Work up steadily to a hard set of 2 or if you’re feeling it go for a new 2 Rep max * 15-20 minutes and grab a belt and some spotters on the heavier sets! WORKOUT: From 0:00-3:00
New rehab exercise… Learn it and work it in on your own often! INJURY PREVENTION: 1 set of 5 reps of Sharapovas (3 reps up and 3 reps down = 1 rep) 1 set of Wall Facing Wall Slides with floss band resistance * 2 sets * POWER/TECHNIQUE:
New assistance work and squats! STRENGTH: 2RM Tempo Back Squat for best loading for the day… * Lower down for 3 SLOW seconds before standing up quickly, holding for 2 seconds at the top then descend for another slow 3 secs for the 2nd rep… * 15-20 minutes depending
Barbells and Bells! STRENGTH: 3 rep Deadlift (Heavy, possibly max if a coach gives you the go ahead) * Drop all reps and completely reset on all sets and work perfectly positions on all sets… If things feel good and your positions are rock solid go for a max
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