MONDAY WORKOUT

Lower body pushing complex for strength/strength endurance work tomorrow… STRENGTH/STRENGTH ENDURANCE: Set #1: Using a rack 5 Front Squats 10 Alternating Reverse Lunges (Bar on back) 15 Back Squats Move your weight up… Set #2: 4 FS, 8 Alt. Lunges, 12 BS Keep moving your weight up appropriately and do

MONDAY WORKOUT

Barbells galore!   SHOULDER PREHAB: 12 Banded Shoulder “Angels” (2 sets of 6)   STRENGTH/SKILL: Overhead Squat from a Rack 10-5-3-2-1-1-1-1 (Empty Bar, 60, 70, 80, 85, 85+, 85+, 85+, 85+…. More emphasis on position than weights) OR 10-5-5-3-3-3-3-3 (Lighter weights the whole time… Under 75%)   WORKOUT: ** Aerobic

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

MONDAY WORKOUT

One more mix up week before we start throwing in some programming next week!   STRENGTH/PREHAB: 5 Rep “No hands” Front Squat + 5 Rep Tempo Ring Row (1 up -2 hold -3 negative) after each set * Start at 50% 1RM and work up without putting your hands on

MONDAY WORKOUT

Barbell!   INJURY PREVENTION WORK: Tempo Pull Up (Just 1 set only) * 1-2 secs per spot longer than last week since its just 1 set, BUT 3 reps back to back to back * :06-:08 Active Hold, :06-:08 Chin Above Hold, :06-:08 Slow Negative + Banded Hip Flexor March

MONDAY WORKOUT

Back to SQUAT MONDAYS!   PULL STRENGTH/STABILITY: * Try to accumulate more time under tension than you did last week Example: If you did… :10 Active Hold :10 Chin Above Bar Pull Up Hold :10 SLOW Negative – 1 rep every 1:30 for 3 sets   This week you would

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