WEDNESDAY WORKOUT

Lifting practice and lots of interval sprints!   GLUTES: ** Just 1 set each ** Banded Bench Hip Bridges x 20 reps each leg (Green Band) Med Ball Lateral Lunges x 10 reps each leg (25/35#)   POWER/SKILL: Every minute on the minute for 10 total minutes: 1 Power Clean

WEDNESDAY WORKOUT

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

SUNDAY WORKOUT (FIT)

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

WEDNESDAY WORKOUT

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

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!Β  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 πŸ˜‰   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