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 –
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
Meet practice! SKILL: Hang Snatch + Floor Snatch * Work 4-5 sets with 85-90% on a 4:00 clock per set Rest 5:00 Hang Clean & Jerk + Floor Clean & Jerk * Work 4-5 sets with 85-90% on a 4:00 clock per set Just two weeks
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!
Meet prep continues! POWER/SKILL: Hang Snatch + Snatch @ 75-85% 1RM * Perform a set every 3:00-4:00 for 5-6 total sets between the listed percentages POWER/SKILL: Hang Clean & Push Jerk + Clean and Split Jerk @ 75-85% 1RM * Perform a set every 3:00-4:00 for 4-5 total
Barbell sprint intervals! WORKOUT: 6:00 AMRAP of: Dumpster Run (150m approximately) 2 SQUAT Snatches @ 70-75% 1RM REST 12-15:00 Repeat 2 total times for high speed and consistency each round… POST YOUR TOTAL ROUNDS AND REPS TO ZENPLANNER
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
Our olympic meet is coming in less than a month so let’s practice! POWER: Work up in 15 minutes to your “Opener” for Snatch… (Around 90% 1RM or so) THEN… Every 3:00 on the clock perform 1 Snatch for 3 total reps working up to your best heavy weight
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
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
All the barbell skills… POWER/SKILL: 1 Muscle Snatch 1 Power Snatch 1 SQUAT Snatch * Work up to the best weight for the muscle snatch and complete the rest with that weight in 20 minutes 1 Power Clean 1 SQUAT Clean 1 Push Jerk * Work up to
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
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
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
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
Barbells! POWER/SKILL: 1 Hang SQUAT Clean Thruster + 1 Floor SQUAT Clean Thruster * Steadily work up over 20 minutes to either something heavy or something close to maximal for the day PULL POWER: Clean Pulls * 5,4,3,2,1 @ 90, 95, 100, 105 and 110% 1RM Clean *
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
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 π * Great technique throughout
All we need is your name and email and weβll give you the details on free class.
