SUNDAY WORKOUT (STRONG)

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

SUNDAY WORKOUT (FIT)

Main site play!   WORKOUT: 21 Back Squats (123/185#)(No Rack) 7 Legless Rope Climbs (Leg to scale) 15 Front Squats (123/185#)(No Rack) 5 Legless Rope Climbs (Legs to scale) 9 Overhead Squats (123/185#)(No Rack) 3 Legless Rope Climbs (Legs to scale) * No cutoff *   Use the OH Squat

MONDAY WORKOUT

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

MONDAY WORKOUT

New week!   SHOULDER REHAB: 50 Band Pull DOWNS (To slightly below your shoulder blades) * Small red or blue band… Break up into sets as needed   POWER/SKILL: 1 Hang Snatch (Power or Squat) 1 Floor Snatch (Power or Squat) 3-5 Overhead Squats * Work up to your best

FRIDAY WORKOUT

Doing work!   STABILITY/CORE: :30 Wall Facing Handstand Hold 1:00 Rest 2 sets total   POWER: From a rack: 2 Front Squats + 1 Push Press + 1 Thruster * 15-20 minutes to reach your best loading for the day… No push jerking! * Work up slowly and be perfect

MONDAY WORKOUT

Benchmark week!   CORE STABILITY: :25 RKC Plank :35 REST * 3 sets total *   STRENGTH: Front Squat 1RM in 15-20 minutes * Work up steadily and make sure to address any tightness you might feel early on that we might miss in the warm up * 60×5, 75×3,

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

Switching lower body back to Monday!   STRENGTH: 2 Rep PAUSE Front Squat for best weight for the day (3 sec pause at the bottom each rep) * 15 minutes only trying to work up to around 85-90% 1RM by the last set or so   STRENGTH/CONTROL: 10 second Front

FRIDAY WORKOUT

Reminder… Just 5am and 12pm classes today due to set up for our lifting meet on Saturday…   STRENGTH: Using a rack: 1 Overhead Squat 5 Front Squats 10 Back Squats * After completing all 16 reps move the weight up trying to get the best loading possible in 20

FRIDAY WORKOUT

Going heavy 🙂   Don’t forget the 4:30pm addition to classes today!   STRENGTH: 2 Rep PAUSE Front Squat from a Rack * Pause for 3 full secs at the bottom before exploding out * 15-20 minutes to work up to what you can with near perfect body position  

WEDNESDAY WORKOUT

Speed and 120 sec sprints!   POWER/SPEED: Every minute on the minute for 12 minutes: ODD: Hang Power Clean (Done before the clock starts) + 3 Front Squats EVEN: Power Clean (Done before the clock starts) + 3 Front Squats * Have to complete the 3 Front Squats in under

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

MONDAY WORKOUT

Max effort Monday! 😉   POWER/STRENGTH: 1 Hang SQUAT Clean + 1 Front Squat + 1 Floor SQUAT Clean + 1 Front Squat * Work up to as heavy as possible in 20 minutes   ASSISTANCE WORK (Final week before we change it up!): 1:20 of Deadbugs (Switching every :20)