MONDAY WORKOUT

Trying out some new stuff from our gymnastics continuing ed this weekend!   SHOULDER STRENGTH: :10 Active Hold (Don’t engage too hard so your ribs stay down) :05-:10 Chin Above the Bar HOLD (Chin tuck back and in tight, no chicken neck) * Can jump up into position, if you

SUNDAY WORKOUT (STRONG)

Strength and Power Open Prep!   STRENGTH/SKILL: Handstand Push Up Variations & Kipping Practice * 15-20 minutes   POWER/SKILL: 1 Hang Power Clean 2 Power Cleans 3 Front Squats * Work up steadily for 15-20 minutes to a heavy set with PERFECT technique * 5 total sets   POWER: 3

WEDNESDAY WORKOUT

Open prep starts?? 😉   GLUTE WORK: Single Leg Hip Bridges on Bench x 10ea (Same weight as last week) Banded Monster Walks x 30′ (Forward and Backward) * 2 sets *   POWER/POWER ENDURANCE: 5 Position Power Snatch (High Hang, Mid-Thigh, Above Knee, Below Knee and Floor) * Odd

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)

Barbells!   WORKOUT:   1 Squat Snatch (105/155#)(80% 1RM Squat Snatch) 5 Squat Clean & Jerk (105/155#) 10 Deadlifts (105/155#) 25 UNBROKEN DU’s (Scale to broken DU’s) REST :30 (MANDATORY) * 20 minute AMRAP for Quality and Position… If you feel yourself deviating too far from your normal technique, slow

WEDNESDAY WORKOUT

Come in and take a little extra time to work your hips (especially hip flexors) loose for this one!   GLUTES: Single Leg Bench Hip Raises x 8ea (Use slam ball to load) Banded Monster Walks x 30′ (Forward for 30′ and Backward for 30′) 2 sets   SKILL: 3

MONDAY WORKOUT

New shoulder work!   INJURY PREVENTION: 10 Slow Shoulder Blade Ring Rows 5 Tempo Regular Ring Rows (Emphasis on shoulder blades BEFORE arm pulling) 10 Shoulder Blade Push Ups (Emphasis on pressing shoulders blades down into the back of your rib cage) * 2 total sets *   POWER: 2RM

SUNDAY WORKOUT (STRONG)

Snatch pull practice after last week’s catch work…   SKILL: Tall Snatch 3-3-3-3-3 * Up to a moderate loading that challenges your catch speed in 15 mins   POWER/SKILL: Power Snatch 2-2-2-2-2 * Work up to your best TECHNICALLY perfect load for 2 reps in 15 minutes   POWER/STRENGTH: Snatch

FRIDAY WORKOUT

Simple Friday!   CORE STABILITY: 2:30 of Deadbug work for Quality * Rest as needed in this 2:30 window in order to make sure your lower back stays flat to the floor   POWER/STRENGTH: 1 Power Snatch + 2 OH Squats + 1 Squat Snatch + 1 OH Squat *

WEDNESDAY WORKOUT

Gymnastics volume pacing!   GLUTE WORK: Single Leg DB Hip Bridges x 8 Each (Start where you ENDED last week then go heavier) 100′ Banded Lateral Walks (Small Red from Cabinet for 50′ Left and 50′ Right) 2 Sets for Quality   POWER/SKILL: 1 Tall SQUAT Clean (Shrug and Catch,

WEDNESDAY WORKOUT

New glutes!   GLUTE WORK: Weighted Single Leg Glute Bridges x 8ea (Lay DB across lap trying to keep both hips level, but push with 1 leg only) Banded Lateral Walks x 25′ Left and Right (50′ total with band around knees) * 2 total sets *   POWER/SKILL: 1

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

SUNDAY WORKOUT (FIT)

Bars and balls!   WORKOUT: 50 Wall Ball Shots (14/20#) 40 Deadlifts (105/155#) 40 Wall Ball Shots (14/20#) 20 Cleans (105/155#) 30 Wall Ball Shots (14/20#) 10 Snatches (105/155#) * No cutoff so try to pick a little more aggressive weight for the barbell   Looking for 80% 1RM or

WEDNESDAY WORKOUT

New glutes!   GLUTE STRENGTH: 10 rep DB weighted hip raises (Start between 40-50/60-70#) 10 banded lateral raises (each side) Rest :30 (2 sets trying to add weight on the 2nd round for the hip raises)   POWER/SKILL: 1 Tall SQUAT Snatch (No hip drive) + 1 High Hang SQUAT

SUNDAY WORKOUT (STRONG)

Back to Snatches!   SKILL: Drop Snatch + Snatch Balance * Hold receiving position for 3 secs on both lifts using a light to moderate loading for 10-15 minutes   POWER/SKILL: 1 Power Snatch + Hold Receiving Position for 3 Seconds before Overhead Squatting * 3 reps with the goal

FRIDAY WORKOUT

End of another week!   CORE: Hanging Hollow Hold & Hanging Superman Hold :20 each, :30 rest, repeat 3 total times   STRENGTH/POWER: 2RM Squat Clean Thruster * Has to be an immediate Squat into an immediate overhead movement on all sets * Work up slowly over 15-20 minutes *