SUNDAY WORKOUT (FIT)

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

SUNDAY WORKOUT (STRONG)

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

FRIDAY WORKOUT

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…

WEDNESDAY WORKOUT

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

MONDAY WORKOUT

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

FRIDAY WORKOUT

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%

SUNDAY WORKOUT (STRONG)

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 &

FRIDAY WORKOUT

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

SUNDAY WORKOUT (STRONG)

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

FRIDAY WORKOUT

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

MONDAY WORKOUT

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

SUNDAY WORKOUT (FIT)

The terrible 20s 😉   WORKOUT: “Terrible 20’s” 20 Clean & Jerks (93/135#) 20 Ring Rows (Feet on 20″ box) 20 Hand Release Burpees over Barbell * As many rounds and reps as possible in 20 minutes *   Proper pacing for this one…   Keep your heart rate and

SUNDAY WORKOUT (FIT)

Lift, gymnastics, run, repeat!   WORKOUT: Perform as many rounds and extra reps as possible in 20 minutes: 5 Clean & Jerks (133#/185#)(75% 1RM) 10 Toes 2 Bar 200m Shuttle Run (100m x 2) MANDATORY 30 SECOND AFTER EACH ROUND   POST TOTAL ROUNDS COMPLETED TO ZENPLANNER