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
Barbell skills and lactate work! SKILLS: Every minute on the minute for 10 minutes: ODD – 1 HANG Power Clean + 2 Front Squats + 1 Push Jerk EVEN – 1 Power Clean + 2 Front Squats + 1 Push Jerk * All work sets at 80-85% 1RM Push
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 😉 * Great technique throughout
Aerobic Nate after some skill work! BARBELL SKILL: From a Rack: 1 Drop Snatch (No Hip Drive) 1 Snatch Balance 1 Overhead PAUSE Squat (Hold Bottom For 3 Seconds) * Work up steadily to your best load with perfect shoulder positions in 15 minutes WORKOUT: “Aerobic Nate” 2
Catch speed and efficiency! SKILL: 1 Tall Clean (No hip drive) + 1 High Hang Pause Clean (Straight Dip) + 1 Mid-Thigh Clean (Small Lean) * Up to something heavy, but you can still catch fast! POWER/SKILL: 1 Hang Clean & 1 Floor Clean * Work up steadily
Skills and go hard! HIP/SINGLE LEG: Lateral Lunge x 5ea (Start where you ended last week for weight) Banded Lateral Walks x 10ea (Green band in a deeper squat or black band in a higher squat) * 2 sets SKILL/POWER: 5 Position Cleans (Vary up you catches) (High
Strong class only today due to Murph on Monday! SKILL/POWER: 3 Position Snatch + 3 Position Catches (Below the knee, 2″ and floor Snatch with a mix of power, squat & an “in between” catch position) * Work 5 total sets with 75-85% 1RM Snatch * 25-30 minutes
New hip/mobility movement! HIPS/GLUTES: DB Lateral Lunges x 5ea way * Step back to the middle each time and stay upright Heavy Banded Lateral Band Walks x10ea * Green or heavier for most (2 total sets) POWER/SKILL: 2 Position SQUAT Snatch skill work * Each coach will pick
Heavy day! SKILL: Jerk footwork and positioning for 10 minutes… POWER: 1 Power Clean and Jerk + 1 SQUAT Clean and Jerk * Best loading for the day across a 20-25 minute clock STRENGTH: Work up to a heavy set of 1 on a Front Squat in
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
Barbell skills! SKILL: Drop Snatch + Snatch Balance from Rack (Goal is catch position and speed so keep the load moderate) * 10-15 minutes POWER/SKILL: 1 Snatch Grip PAUSE Deadlift + 1 Hang Snatch (3 total reps per set) * Work up to 70-80% 1RM at your 3
Lift and some fun! ROTATOR CUFF: Plate Ext. Rotation x 10-15 Scaption Raises x 10-15 Plate Push Ups Plus Circles x 10-15 POWER/SKILL: ** No higher than 85-90% 1RM for this one… No misses! After working up to 85% perform: 1 Non-Dominate Split Jerk + 1 Dominate Leg
Hump day! HIPS: Split Squats x 5ea (Try to go heavier than last week on the 2nd set) Psoas Raises off Bench x 10ea * 2 sets POWER/SKILL TEST: 1 Power Snatch + 1 SQUAT Snatch * Best load with near perfect technique in just 15 minutes *
Cleans and squats! SKILL/SPEED: Tall Clean + High Hang Pause Clean * Moderate loading for catch speed * 4-5 total sets POWER/SKILL: 1 Clean Slide Below the Knee + 1 Squat Clean Below the Knee * Work 4-5 sets between 70-80% 1RM Clean STRENGTH: Back Squat 5-5-5
DBs! HIPS: Elevated Split Squats x5ea * Start at the weight you ended at last week on the first set and go higher on the 2nd Banded Hip Flexor x 5ea (Blue or Green band) * 2 sets POWER/SKILL: * Stay between 75-80% 1RM Jerk (80-85% 1RM if
Snatch and accumulating some strict pull up volume… POWER/SKILL: High Hang PAUSE Squat Snatch 1-1-1-1-1 POWER/STRENGTH: Snatch Balance from a Rack 2-2-2-2 STRENGTH/POSITION: Overhead Squat 3-3-3 Work in some strict pull ups between each work set on this one… Just 1-2 rep and make it
CORE STABILITY: Quarter Kneeling Anti-Rotational Holds :20 each side with :30 rest between sets * 3 total sets STRENGTH/POWER: 1 DB Push Press 1 DB Push Jerk 1 DB Split Jerk (Non-Dominate Leg) 1 DB Split Jerk (Dominate Leg) * Work up over the course of 5-6 sets to
Benchmark! GLUTE/HIP: Elevated Bulgarian Split Squats x 6 each side (light to moderate DB loading) Banded Hip Flexor x 6-8 each (bigger band) * 2 sets increasing DB weight on 2nd set SKILL/POWER: Every minute on the minute for 10 minutes perform the following for PERFECT TECHNIQUE: –
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
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