Lift and Run Pacing! CORE: 1 set of Band Anti-Rotational work :30-:40 each side STRENGTH/POWER: 2 Rep Squat Clean (1 Hang Squat and 1 Squat Clean from the Floor) * Work up steadily and relatively quickly based on how things feel… Go heavy as technique will allow! *
Heavy, fast and some nutrition follow-up! HIP WORK: Frog Bridges x 30 reps Banded Hip Flexor x 8each (Small blue) * 2 sets * POWER/SKILL: 2 Rep Hang Snatch (Squat catch preferred, but go by feel) * Go as heavy as perfect technique will allow in just 15
Percentage work & learning! POWER/SKILL: 3 Rep Clean & SPLIT Jerk * All three reps from the floor working on consistent contact points and bar placements * 75-85% for 6 total sets POWER/POSITION: Clean Deadlifts w/ 3 second Pause @ Knee + Below Knee Hang Clean Pull *
New stuff! HIP WORK: 20 Frog Glute Bridges 20 Banded Hip Flexor Pulls (10 each side) * Rest 1:00 (2 sets) SKILL/POWER: 4 Position SQUAT Clean * Tall Clean (No hips!), High Hang, Above Knee and Below Knee * Around 15 minutes to find your best TECHNICALLY perfect
Test out… Get best weight that TECHNIQUE will allow and let’s try to alter some inefficiencies we might still have! SKILL: Tall + High Hang Snatch * Light to moderate weight working on faster catch speeds and proper torso positions POWER: Squat Snatch from the Floor * Steadily
How can we make last Friday’s workout better? Come find out! 😉 SKILL/POWER: Single Arm DB Snatch up to something heavier than the weight you plan on for the workout in 10 minutes… Single Arm DB Clean & Jerk up to something heavier than the weight you plan on
Keeping it simple… Barbell only! Prioritize perfect positions over speeds on this one, but move as quickly as technique allows! BARBELL SKILL/COMPLEX: 7 Deadlifts 5 Hang Power Cleans 3 Push JERKS 5 Snatch Grip Deadlifts 3 Power Snatches 1 Overhead Squats * Complete the above complex for best
GLUTE WORK: Banded Lateral Walks x 6-8ea Way * Large green up to large black doubled up Banded Psoas March x 8 total * Mini red or blue band (2 sets total) SKILL/POWER: 5 Position Power Clean + Overhead (Follow the percentages listed and be PERFECT!) (High Hang (NO
18.5 final prep! GLUTES/HIPS: Lateral Banded Squat Walks (HEAVY!) x 6-8 each way (Blue + orange/red or more) Psoas March x 6-8 total (Red or blue band) * 2 sets POWER/SKILL: Every 2:00-2:30 on the clock for 5 rounds for technique and skill perform: 3-5 Touch and Go
18.4 Coming! HIP WORK: Banded Lateral Squat Walks x 12 Ea way Banded Psoas Marches x 12 SLOW reps * 2 sets with 1:00 rest between POWER: Every 1:00-1:30 on the clock: 1-2 Snatches (Your call on starting and finishing positions… Hang/Floor OR Squat/Power) * Work up slowly
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 +
Last chance for some practice before 18.3! GLUTES/HIPS: 20 Reps of Banded Squat WALKS (10 Left and 10 Right) * Mini Red or Mini Blue Band 10 Reps of Psoas Marches (Slow with emphasis on pulling knee to chest hard with lower back flat!) * Mini Orange or Mini
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
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
Barbells! GLUTES/STABILITY: Single Leg RDLs x 10ea side * Slightly heavier than last week but still looking to do all 10 reps without a “balance check” 10 Banded Bottom to Bottom Squats * Band around the knees and perform the bottom half of the squat (2 total sets)
Olympic movements with a DB twist… POWER/SKILL: Box Jumps for a challenging height and FULL hip extension * Take 10-15 minutes to work up to a tough height without excessive knee tucking POWER/SKILL: 4-6 Rep Alt. DB Snatch for Heavy/Max Weight in 10-15 minutes FOLLOWED BY…
Snatch!! GLUTES/SINGLE LEG: Single Leg RDL x 10ea (Emphasis will be on even movements and trying to balance for all 10 reps) Banded External Rotation in a Deep Squat x 10 (Thicker band) * 2 sets with hip flexor work between sets POWER/SKILL: 1 SQUAT Snatch every 1:30
Open skills! GYMNASTICS: Pull Ups * Kipping Skills… Chest 2 Bar, Muscle Ups & Chin Above * Watch your volume if you are still working on a Strict Pull Up POWER/SKILL: 10 Rep Squat Snatch @ 50% 1RM REST 2:00 8 Rep Squat Snatch @ 65% 1RM REST
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
A movement we haven’t done for a LONG time… STABILITY/STRENGTH: * Progress each of these holds slightly longer (1-2 secs each) than last week :07-:10 Active Hold (Ribs down!) :07-:10 Chin Above Bar Hold (Jump if needed) ;07-:10 Slow Negative To Lockout * 2 reps back to back *
All we need is your name and email and we’ll give you the details on free class.
