WEDNESDAY WORKOUT

Skill and sprint day!   ACTIVATION/PREHAB: Every minute on the minute x 4:00 * Do another 1-2 sets on your own Post-WOD also, potentially adding more loading 1st min – :45 Standing Banded Hip Flexor Raises 2nd min – :45 Single Leg Barbell Good Morning (33/44#)(Left leg) 3rd min –

WEDNESDAY WORKOUT

Testing week continues!   POWER TEST: Your pick… Snatch, Clean or Clean and Jerk, but all lifts must be from the HANG position… * 60, 75, 85, 90, 95 & 101-103% * 15 minutes only!   WORKOUT: “Isabel” 30 Snatches for time (95/135#)(70% 1RM to scale) (6:00 cap) REST DOUBLE

WEDNESDAY WORKOUT

Heavy skill and go fast and unbroken!   SKILL/POWER: Every minute on the minute working up slowly perform 1 SQUAT Snatch after warming up to 65% 1RM… * 15 total minutes working up just 5# per round * Only squat as low as you can maintain shoulder control… Safety!  

WEDNESDAY WORKOUT

Skill and a sprint!   SKILLS: 5 Position Snatch (High hang, Mid-thigh, Above Knee, Below and Floor) * 6 sets every 2:30 working broken and unbroken sets every other round * 65% for 1st and 2nd, 70% for 3rd and 4th, 70-75% for 5th and 6th set…   WORKOUT: “DEATH

WEDNESDAY WORKOUT

Lifting practice and lots of interval sprints!   GLUTES: ** Just 1 set each ** Banded Bench Hip Bridges x 20 reps each leg (Green Band) Med Ball Lateral Lunges x 10 reps each leg (25/35#)   POWER/SKILL: Every minute on the minute for 10 total minutes: 1 Power Clean

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

Heavy and fast!   HIPS: Banded Hip Raises x10ea (More band) MB/Sandbag Front Loaded Lateral Lunges x5ea (Heavier) * 2 sets   POWER TEST: 1 Hang Snatch 1 Floor Snatch * Power catch one and squat catch one, but your call on when you do each one * 15-20 minutes

SUNDAY WORKOUT (STRONG)

Clean work continues!   SKILL: Clean High Pull/Muscle Clean/Clean Drops * Elbow position, turnover speed and creating torso stiffness quickly are main goals * Light to moderate weights only   POWER: 3 Position Squat Cleans (You pick the three positions) * Work up to 75% and perform 5 sets between

FRIDAY WORKOUT

Simple Friday!   GLUTE/HIP: Banded Hip Raises X 10ea leg (Heavier band than last week) Med Ball/Sandbag Lateral Lunges x 5ea leg (Heavier loading than last week) * 2 sets   POWER/SKILL: 2 Rep Split Jerk Max (1 Rep Left Leg and 1 Rep Right Leg) * Work up steadily

THURSDAY WORKOUT

Aerobic barbell?   POSITION STRENGTH: Every minute on the minute Γ— 9:00 1st – :35 Hollow Hold 2nd – :35 Superman (Reps) 3rd – :35 Ring Row HOLD   WORKOUT: Every minute on the minute for 20:00: 1st minute – :40 Power Snatch @ 70% 1RM 2nd minute – :40

SUNDAY WORKOUT (STRONG)

Barbell skills!   Extra mobility/prehab prep beforehand and some position practice…   SKILLS: 5 position Snatch or Clean & Jerk * Emphasis on perfect positions with light to moderate weight * Mid-Thigh, Above Knee, Below Knee, 2″ Off Floor & Floor * Mix and match squat and power catches  

WEDNESDAY WORKOUT

Test week continues!   POWER TEST: Pick any of the following: Snatch, Clean or Clean and Jerk * Any starting position and catch style is permitted * 50×3, 65×2, 80×2, 85-90×1, 90-95×1, 95+x1, 95+x1 (Last two sets are optionall, based on how you’re feeling as you build up) * 15

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 πŸ˜‰ * Great technique throughout