Heavy then fast! POWER WORK: 1 DL + 2 Hang Cleans (Unbroken) + 1 Shoulder 2 OH (Push Press, Push Jerk or Split) * Pick one overhead lift and stick with it (50, 65, 75, 80, 85, 90, 90+) WORKOUT: 50 Med Ball Slams (25-30/30-40#) 35 T2B 20
STRONG CLASS: Clean emphasis… Working proper hip contact and catch speed and timing FIT: 30 Deadlifts (123/185#) 30 TRIPLE Unders (75 Barbell Jumps) 20 Cleans (123/185#) 150 Doubles 10 Front Squats 300 Single Unders * No time cut, but 5:00 cap for all jump rope sections
Skill and paced heavy… SKILL: 5 position Snatch (HH, Mid, Above Knee, Below and Floor) * Start at 60% and only work up 5% more if you’re perfect for the above lifts with an 80% cap for the day * Mix squat and power catching WORKOUT: * Goal
Heavy day! POWER: 2 Position Clean and Jerk (1 Hang Clean and Jerk + 1 Floor Clean and Jerk) * 1 of these reps must be squatted ** 50, 65, 80, 85, 90, 90+, 90+% (20:00 to work up) WORKOUT: 3/5 BAR Muscle Ups (3/5 CTB, chin or
Skills and a “sprint” SKILL/POWER: 3 position Power Snatch (Above knee, below and then floor) * Work up to 70-75% and do 6 sets on a 2:00 clock working up to as high at 85% if things are feeling good * Odd rds – Broken sets, Even rds –
Something heavy… SKILL/POWER: ** Go by feel on this one and go only as heavy as perfect technique allows Every minute on the minute until unable to continue perform: 1 Snatch (Start at 50% and work up by 5/10# until you reach 85% then work up by 2-5# until
Feel the burnnnn…. ACTIVATION/PREHAB: 1st Min – Plate Angel’s 2nd Min – Cuban Presses 3rd Min – Scapular Push Ups * Just the top end range of the push up with emphasis on pushing as far away from the floor as you can and holding for 5 seconds each
Heavy day! POWER: 1 Hang Clean + 1 Clean from the Floor * Work up to your best loading for the day with near perfect technique * Your pick on catch position, but try to squat catch at least one of the two reps per set WORKOUT: Barbell
Complex skill work… SKILL: 1 Snatch Balance + 1 Snatch Grip Push Press/Jerk + 2 OH Squats * Work up steadily to a challenging weight for 15-20 minutes SKILL/POWER: 1 Power Clean + 1 PAUSE Front Squat + 1 Squat Clean + 1 Split Jerk * Up to
No regular classes today! Come watch some athletes move some big weights from 9am until 1:30pm! Just $10 to lift also and we will be taking morning of registrations…
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 we need is your name and email and we’ll give you the details on free class.
