MONDAY WORKOUT

Deadlifts!   STRENGTH: Deadlift 5RM * 50×5, 65×3, 80×2 * Test set – 88-90% for 5 reps (drop each) (Newer athletes might need 1 additional set at 95-100%)   WORKOUT: * Pick a set up that allows you to completely finish the workout in 6-8:00 Pull Ups (Any style) KB

WEDNESDAY WORKOUT

Test day!   GLUTES/HIPS: Lateral Lunge x 10ea way (Light weight) Banded Lateral Walks x 20ea (Light band) * Just one set only   POWER/SKILL: 1 Hang Snatch + 1 Floor Snatch * Your pick on catch heights, but try to squat one of them 😉 * Great technique throughout

MONDAY WORKOUT

Deadlift test coming! But one more time to practice first!   STRENGTH + SHOULDER PREHAB: 2×5 Deadlift @ 83-85% (More weight than you hit a few weeks ago) * Warm Ups + Prehab – 50% for 5 reps + 15 reps of Plate External Rotation (5lb plates) – 60% for

MONDAY WORKOUT

Another “On” and “Off” workout with a twist….   STRENGTH: Back Squat – Heavy set of 3 (Go for a 3RM if you feel good… Last set) * Warm Ups – 50, 65, 75% * Work Sets – 85, 90, 94-95% (Optional, new rep max)(About 2:30-3:00 per work set)  

MONDAY WORKOUT

Perfect day for a run!   CORE: 1/2 Kneeling Anti-Rotational Holds * :20 each side with :10 rest between and :30 between sets (2 sets)   STRENGTH: 3×5 Deadlift @ 80-85% (Should be heavy, but not a max out) * 3:00 clock per work set * Warm Ups: 50% x5,

MONDAY WORKOUT

Barbells and burpees!   BARBELL COMPLEX: * Skill and positions and all! 3 Overhead Squats 6 Front Squats 9 Back Squats * No rack usage and use your Snatch 1RM for all number calculations * 50, 60, 70, 75-80% 1RM Snatch on a 2-3:00 clock for each set   WORKOUT:

MONDAY WORKOUT

18.4 practice!   SHOULDER REHAB: Tempo Bent Over Reverse Flys (3-8# only) * Raise plates slowly and hold for 5 seconds, slowly lower back to starting position for another 5 seconds for 5 total reps * Perform another set at the 2:00 mark   POWER/STRENGTH: 1 Hang SQUAT Clean +

WEDNESDAY WORKOUT

Little Open prep for 18.2…   GLUTES: Single Leg RDLs x 8ea leg (Little heavier and make sure to keep your back locked in!) Banded Bottom to Bottom Squats x 10 reps (Blue Band) * Dynamic Hip Flexor Stretching between sets * 2 total sets of RDLs and Squats  

MONDAY WORKOUT

Open week!   PULL STRENGTH/STABILITY: * Try to accumulate a little more holding time overall compared to 2 weeks ago :05-:07 Active Hold :05-:07 Chin Above Pull Up Hold :05-:07 Pull Up Negative * 3 reps back to back to back before resting (2:00 per round) * 2 total sets

WEDNESDAY WORKOUT

Barbell open prep!   GLUTE/INJURY PREVENTION: Glute Bridges on Bench + Marches X 12 total reps (3 sec holds each rep) Band Knee External Rotation while holding a slightly below parallel squat X 12 total reps (Red or Blue band) * 2 sets for QUALITY   BARBELL SKILLS: 3 Position

FRIDAY WORKOUT

Friday!   CORE STABILITY: :10-:15 of Hanging L-Sit Holding every 1:00 for 3 sets   STRENGTH: 5 Rep Heavy, Possibly Max Bench Press * Only do the final set if you’re feeling good and think you can hit all 5 * 60, 75, 85, 90% (Optional) * 3:00 clock with

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