THURSDAY WORKOUT

Skill day!   GYMNASTICS: 10 minutes of skill on Rope Climbs & Ring/Bar Dips Then… 10 minutes EMOTM of: Odd Minutes – 1-2 Legless Rope Climbs or 1-2 Leg Assisted or :30 Climb as high as you can (No seated) Even Minutes – 3-6 Bar/Ring Dips @ Slow Tempo (3

FRIDAY WORKOUT

Lift and a heavy “core” workout πŸ˜‰   SKILL/POWER: 2 Rep Split Jerk (Left then right leg) * Work to a heavy for the day or possibly a new 2RM if you’re feeling good and strong * 15-20 minutes   WORKOUT: :30 Hanging L-Sit Hold 5 Clean & Jerks (80%

FRIDAY WORKOUT

Heavy, shoulder health and something short…   STRENGTH/POWER: 1 Power Clean + 2 Thrusters + 1 SQUAT Clean Thruster * Work up to the best loading you can for the day in 15-20 minutes   SHOULDER STABILITY: DB Windmills * 3 sets of 5 each arm with a slightly heavier

FRIDAY WORKOUT

Final squat Friday before we switch things up next Friday!   STRENGTH: Front Squat 10-8-6-4-2-1 * Steadily work up working the following guidelines: 10 – 60-65% 8 – 70-75% 6 – 75-80% 4 – 85-90% 2 – 90-100% 1 – 95-101%   * 20-25 minutes to work through all six

SUNDAY WORKOUT (FIT)

Fit!   WORKOUT: :45 Second L-Sit Hold (On Boxes) 20 Alternating Front Rack Reverse Lunges (93#/135#)(No Rack) 30 AbMat Sit Ups 15 Front Squats (155#/225#)(No Rack) 20 Toes 2 Bar 10 Deadlifts (205#/315#) 20 Toes 2 Bar 15 Front Squats (155#/225#) 30 AbMat Sit Ups 20 Alternating Front Rack Reverse

FRIDAY WORKOUT

REMINDER: No evening class tonight so we can set up for the Olympic Meet on Saturday   CORE STRENGTH/STABILITY: 50m Single Arm Farmer’s Carry (Left arm for 25m & right for 25m) * Use KBs, DBs & Farmer’s Handles   Load up and see how you do in 20 mins

FRIDAY WORKOUT

Changing up Fridays and bringing back an old school favorite…   STRENGTH: 20 minutes CLOSE GRIP Bench Press 3-3-3-3-3 * Hands must be shoulder width part or closer together * Take the same approach as we did on Cleans on Wednesday for loading 1.) Go for an all out 3RM

THURSDAY WORKOUT

Quick power & skill then our last “Fran” training session before testing next week!   POWER/SKILL: Work up steadily to a heavy load for a 2 Rep SQUAT Clean Thruster in 15 minutes…   Try to see if you can perform the Thruster without taking a step as you complete