Aerobic barbell? POSITION STRENGTH: Every minute on the minute Γ 9:00 1st – :35 Hollow Hold 2nd – :35 Superman (Reps) 3rd – :35 Ring Row HOLD WORKOUT: Every minute on the minute for 20:00: 1st minute – :40 Power Snatch @ 70% 1RM 2nd minute – :40
Hump day! HIPS: Split Squats x 5ea (Try to go heavier than last week on the 2nd set) Psoas Raises off Bench x 10ea * 2 sets POWER/SKILL TEST: 1 Power Snatch + 1 SQUAT Snatch * Best load with near perfect technique in just 15 minutes *
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
Hump day! GLUTES/REHAB: Single Leg Hip Raises x10ea * Try to work slightly heavier, but the emphasis is full range at the top Banded Monster Walks x 30′ * 2 sets POWER/SKILL: 3 Position SQUAT Snatch practice (High Hang, Below Knee, Floor) ODD RDS – Broken Set EVEN
Strength and Power Open Prep! STRENGTH/SKILL: Handstand Push Up Variations & Kipping Practice * 15-20 minutes POWER/SKILL: 1 Hang Power Clean 2 Power Cleans 3 Front Squats * Work up steadily for 15-20 minutes to a heavy set with PERFECT technique * 5 total sets POWER: 3
Cleans! SKILL: High Hang PAUSE Squat Clean 2-2-2-2-2 (Moderate weights and work on upright position and catch speed/position) POWER: Hang SQUAT Clean 1-1-1-1-1 (Up to a heavy-ish weight unless you’re feeling great) QUICK STRENGTH: Front Squat 1-1-1-1 (Try to work up to a quick, heavy, but successful
Lots and lots and lots π GLUTES: Single Leg BENCH Glute Bridges x 6ea side (Use slam ball to load hip) Lateral Band Walks (Harder band) x 30 feet down and back * 2 sets * POWER/SKILL: 3 Position SQUAT Clean (High Hang, Above Knee, Below Knee) *
Back to DBs and Barbells! SHOULDER PREHAB: 1:00 90 degree plate external rotation 1:00 Scaption Raises :30 LaCrosse Ball Circles (Both directions on each arm) * Use 3-5# only for all of these and be slow and methodical with all reps POWER ENDURANCE: DB Thruster 10-10-10 * 3
Clean test plus a little extra… SHOULDER PREHAB: 1:00 Plate External/Interval Rotation (2.5-5#… Slow and Methodical) INTO… 1:00 Plate Scaption Raises (2.5-5#… Just to hands to head height) INTO… :30 of LaCrosse Ball Shoulder Circles (1 set counter and 1 set clockwise, both sides) POWER/STRENGTH: 1 Hang SQUAT
Bars and balls! WORKOUT: 50 Wall Ball Shots (14/20#) 40 Deadlifts (105/155#) 40 Wall Ball Shots (14/20#) 20 Cleans (105/155#) 30 Wall Ball Shots (14/20#) 10 Snatches (105/155#) * No cutoff so try to pick a little more aggressive weight for the barbell Looking for 80% 1RM or
Glutes, barbell skills and workout! GLUTE WORK: 1:00 Hip Flexor Stretch per side first… THEN… Bench Glute Bridges (2 Legs) x 10 Reps, Single Leg x 5 Reps each (2 sets) POWER/SKILL: 3 Rep Hang SQUAT Clean * These need to be perfect reps only before you can
Skills and some barbell conditioning! SKILL: Muscle Up progressions: 1. False grip strength/pulling/Kipping 2. Ring Dip work 3. Transition work 4. Strict and Kipping Ring MUS WORKOUT: 180 UNBROKEN Singles (2:30 cap) 30 Snatches (95/135#)(70-75% 1RM) 90 UNBROKEN Doubles (2:30 cap) 30 Cleans (95/135#) 180 UNBROKEN Singles (2:30
Week 3! SKILL: 1 High Hang PAUSE SQUAT Clean up to a moderate weight in 10 minutes… * No hip drive on this one and work up slow… SKILL/POWER: 2 Hang SQUAT Cleans (Mid-Thigh and Below the Knee) * Work up QUICKLY on the weights, but with
Week 2! SKILL: Tall SQUAT Clean up to a heavy single in 15 minutes… * No hip drive on this one and work up slow… SKILL/POWER: 1 Hang SQUAT Clean + 1 Floor SQUAT Clean * Work up SLOWLY on the weights * Work through 8-10 total sets
Skills and volume! SKILLS: Ring/Bar Dips & Doubles/Triples * Keep things lower volume and get some blood to the shoulders after all the PPs yesterday * 15-20 minutes WORKOUT: 1200m Run or Row (Depends on weather)(5:30 cutoff) 60 Knees 2 Elbow (Not Triceps! ;)) 30 Power Cleans (103/155#)(65%
Regular 11am class, but we will be doing a special autism fundraising workout and will be taking donations during class! WORKOUT: 5 minute AMRAP of: 4 Power Cleans (103/155#)(60% 1RM) 24 Double Unders (48 Singles) 10 Pull Ups (10 Jumping CTB) We can get lots of people in
Cleans! SKILL: High Hang Muscle Clean + Mid-Thigh Power Clean + Above Knee Squat Clean * Work up until you can’t Muscle Clean anymore and then move onto the next section * 15 minutes POWER/SKILL: 1 Below Knee Squat Clean + 1 Floor Squat Clean * Work foot
Can we set a new attendance record today?? 106 is our best ever in a single day… WORKOUT: “JVB” 8 Power Cleans (93/135#)(65% 1RM) 31 Pull Ups (Any style… Scaled – Jump) 82 Double Unders (164 Singles) * 35 minute AMRAP * We will perform this one
Cleans, Cleans and more Cleans π SKILL/POWER: Every minute on the minute for 6 minutes perform: 1 Hang Power Clean + 1 Front Squat @ 60-80% 1RM THEN… Every 1:30 for 12 total minutes (8 sets) perform: 1 Hang SQUAT Clean @ 80-100%+ 1RM * Go for
The art of pacing… WORKOUT: 1 Squat Clean (80-85% 1RM) 5 Wall Ball Shots (14/20#) 10 Double Unders (Scale number, if needed) * 30 rounds * The goal is to try to start a new round WITHOUT pushing the pace hard every minute on the minute for the
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