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

WEDNESDAY WORKOUT

Gymnastics volume pacing!   GLUTE WORK: Single Leg DB Hip Bridges x 8 Each (Start where you ENDED last week then go heavier) 100′ Banded Lateral Walks (Small Red from Cabinet for 50′ Left and 50′ Right) 2 Sets for Quality   POWER/SKILL: 1 Tall SQUAT Clean (Shrug and Catch,

MONDAY WORKOUT

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

SUNDAY WORKOUT (FIT)

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

MONDAY WORKOUT

New week!   INJURY PREVENTION: 40 Band PullDOWN + PullAPARTS * Take your time and break into sets of 10-15 with short rest between   STRENGTH: 3 Rep Deficit Deadlift (NO DROPPING ON ANY SETS) * 2-4″ Deficit depending on what height allows you to set your spine properly *

MONDAY WORKOUT

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

THURSDAY WORKOUT

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

FRIDAY WORKOUT

Barbells!   STABILITY: :30 Wall Facing HS Hold 1:00 REST 2 sets for QUALITY   POWER: 2 Rep Split Jerk from a Rack (Non-dominant leg first and Dominant leg second rep) * Work up to a heavy possibly maximal set if you’re feeling good * Heavy – Around 85-90% *

MONDAY WORKOUT

Deadlift!   STABILITY: :15 Ring Row Hold with feet elevated :45 Rest 3 sets back to back to back   STRENGTH: 5 Deadlifts with a complete drop and reset perfectly on EVERY REP… * 50, 65, 75, 80-85, 85-90% 1RM * 15-20 minutes (88+% 1RM for 5 reps = New

WEDNESDAY WORKOUT

Another benchmark!   CORE STABILITY: Band Walk Outs * 1:00 on left then 1:00 on right Just 1 set so try to move up a band (Red to small blue band)   POWER/SKILL: 5 Position Squat Snatch (High Hang, Mid-Thigh, Above Knee, Below Knee & Floor) * Start at 55%

MONDAY WORKOUT

Some new stuff!   CORE/STABILITY: :20 RKC Plank REST :40 Repeat 3 total times   STRENGTH: 3 rep Deadlift Rack Pull (4″ Off Ground) * No dropping on any reps for this one, but you can slowly reset the barbell to the preset pins in the rack before standing up

MONDAY WORKOUT

Our 9/11 Tribute…   STRENGTH/TECHNIQUE: 5 RM Overhead Squat (Must Snatch into position) * Work up quickly in just 15 mins! * 60, 70, 80, 80-85, 85-90, 90+   POWER: 5 Snatch Grip Speed Deadlifts (Drop each rep) * 3 sets of 5 reps starting with 90% 1RM Snatch working

THURSDAY WORKOUT

Skills and going long…   SKILLS: Push Ups & Dips * Property shoulder/elbow loading, no shrugging on either movement, etc, etc * 10-15 minutes   WORKOUT: 5 Deadlifts (123/185#)(55-65% 1RM) * Upscale to 153/225# only if appropriate 6/10 Hand Release Push Ups 150m Run (Cone & Back) * 10 rounds

WEDNESDAY WORKOUT

Deadlifts!   STABILITY/CORE: 1:15 Hollow Hold (2:00 clock) IMMEDIATELY INTO… 1:15 Superman Hold (2:00 clock)   STRENGTH/PULL SPEED: Deadlift Clusters 1.1.1.1.1 (1 rep every :10) * Goal is perfect position and bar acceleration to lockout * Do 50% 1RM as a warm up dropping each rep * Then 60, 70,

FRIDAY WORKOUT

Barbellssss…   STRENGTH: 3 rep Deficit Deadlift (Standing on 25-45# plate) * No dropping from the top on any reps on any sets * Don’t work to an all out max, but get something pretty heavy on the barbell and no touch and go reps also * Use 4-6 sets

SUNDAY WORKOUT (FIT)

Main site variation!   WORKOUT: 6:00 AMRAP of: 3 Hang Power Snatches (73/115#)(65% 1RM) 6 Bar Facing Burpees 9 Deadlifts (73/115#) REST 6:00 (PARTNER GOES)   Complete another 6:00 AMRAP of the same three exercises…   See how consistent you can stay on both sections!   POST YOUR TOTAL ROUNDS

WEDNESDAY WORKOUT

A speed repeat!   Can you move faster with a little heavier weight??   SHOULDER INJURY PREVENTION: 1:00 of Band Sharapovas 1:00 of Band Wall Facing Wall Slides   SPEED: Repeat from May 10th…   5 Thrusters in under :12… * Perform a new set every 1:30 for 6 sets

MONDAY WORKOUT

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