Test week continues! POWER TEST: Pick any of the following: Snatch, Clean or Clean and Jerk * Any starting position and catch style is permitted * 50×3, 65×2, 80×2, 85-90×1, 90-95×1, 95+x1, 95+x1 (Last two sets are optionall, based on how you’re feeling as you build up) * 15
Heavy day! SKILL: Jerk footwork and positioning for 10 minutes… POWER: 1 Power Clean and Jerk + 1 SQUAT Clean and Jerk * Best loading for the day across a 20-25 minute clock STRENGTH: Work up to a heavy set of 1 on a Front Squat in
5:00 controlled sprints with some complex movements so pace appropriately! WORKOUT: 5:00 AMRAP of: 9 Wall Ball (14/20#) 6 Toes 2 Bar 3 Clean and Jerks (113/165#)(70% Jerk) REST 10:00 Repeat 3 total times for aggressive, but consistent pacing every 5:00 period… Error on the side of TOO
Barbell skill and a regionals-ish workout! HIPS: Split Squats x 5ea (Keep working heavier) Lunge Position Knee Raises x 10ea * 2 sets POWER/SKILL: Work up quickly to 80% 1RM Clean and Jerk and perform every minute on the minute for 10 total minutes: ODD – 1 Below
DBs! HIPS: Elevated Split Squats x5ea * Start at the weight you ended at last week on the first set and go higher on the 2nd Banded Hip Flexor x 5ea (Blue or Green band) * 2 sets POWER/SKILL: * Stay between 75-80% 1RM Jerk (80-85% 1RM if
Percentage work & learning! POWER/SKILL: 3 Rep Clean & SPLIT Jerk * All three reps from the floor working on consistent contact points and bar placements * 75-85% for 6 total sets POWER/POSITION: Clean Deadlifts w/ 3 second Pause @ Knee + Below Knee Hang Clean Pull *
Barbells! WORKOUT: 1 Squat Snatch (105/155#)(80% 1RM Squat Snatch) 5 Squat Clean & Jerk (105/155#) 10 Deadlifts (105/155#) 25 UNBROKEN DU’s (Scale to broken DU’s) REST :30 (MANDATORY) * 20 minute AMRAP for Quality and Position… If you feel yourself deviating too far from your normal technique, slow
Week 2! SKILL: Tall Jerk + Split Jerk Balance * Light to moderate weights working footwork and speed * 15 minutes of work POWER/SKILL: 3 Rep Squat Clean & Jerk * Work up QUICKLY, but with plenty of rest between sets to your best set of 3 reps
Today is the day! Go absolutely all out threshold for the workout today and see how you do! GLUTE WORK: 2 Sets of: 15 Double Leg Glute Bridges w/ 5 sec hold at the top 7 Single Leg Glute Bridges on each leg w/ 5 sec hold at the
Another benchmark! But first… POWER/SKILL: 1RM Clean & Jerk * Your call on how you want to approach this one… * You can go from the Hang or the Floor, Squat or Power Catch and Push or Split Jerk… * Work up slowly over the course of 20-25 minutes…
An old games final! STABILITY: 1:00 Hollow Hold (2:00 to complete… Doesn’t need to be unbroken) Right into… 1:00 Superman Hold (2:00 to complete… Again, doesn’t need to be unbroken) SKILL/POWER: Hang Power Snatch Clusters (Perform a rep every :10 from the following positions each rep) 1st Rep
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
Come practice!! SKILL/POWER: Work for 6 total sets between 75-90% 1RM depending on feel and complete the following each set: 1 Power Clean + 1 Front Squat + 1-2 Push Jerks (Do 2 for as long as you can) * 20 minutes PULL POSITION/POSITIONAL STRENGTH: 4 position Clean
Lift and a heavy “core” workout 😉 SKILL/POWER: 2 Rep Split Jerk (Left then right leg) * Work to a heavy for the day or possibly a new 2RM if you’re feeling good and strong * 15-20 minutes WORKOUT: :30 Hanging L-Sit Hold 5 Clean & Jerks (80%
Open training… Week 4… POWER/SKILL: Every minute on the minute for 12 minutes perform the following: 1-2 Squat Snatches (Start around 60% 1RM and work up steadily with 5-10# jumps to something heavy, possibly maximal for the day) Take 5-10 minutes to work on a Squat Clean &
A deadly combo… Take 10-15 minutes to practice your Snatch and/or Clean & Jerk before starting this one… WORKOUT: 21 Bar Facing Burpees 21 Ground to Overhead Anyhow (65#/95#)(55-60% 1RM Push/Split Jerk 1RM) REST 3-5 MINUTES 18 Bar Facing Burpees 15 Ground to Overhead Anyhow (93#/135#)(65-70% 1RM) REST
Strong open prep continues! POWER ENDURANCE/SKILL: Touch and Go Clean and Jerk (Power or Squat variation) 10-5-3-2-2-3-5-10 * Take 25-30 minutes to work through all for these sets working to try to exceed all the weights you establish in the first 4 sets of the workout on the back
Open prep… Week 2… WORKOUT: Complete as many reps as possible of the following in 7 minutes: 3 Clean & Jerks (93#/135#) 3 Toes 2 Bar 6 Clean & Jerks (93#/135#) 6 Toes 2 Bar 9 Clean & Jerks (93#/135#) 9 Toes 2 Bar 12 Clean & Jerks (93#/135#)
Back to a barbell… One movement and one movement only! WORKOUT/POWER/SKILL: Perform each round for time AND for best weight: 15 Clean & Jerks (2:30 time cap) * 55-60% 1RM REST AS NEEDED (5 minutes) 12 Clean & Jerks (Move weight up)(2:30 time cap) *65-70% 1RM REST
Hope everyone had a great Christmas! STRENGTH: Deadlift @ 82.5% 1RM 5,4,3,2,1 (A set every 1:30-2:30) * Lots of hip flexor stretching and glute activation beforehand and during warm ups! Work up using the following: 10 minutes 50% for 5 reps 60% for 4 reps 70% for 3
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