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 😉 * Great technique throughout

MONDAY WORKOUT

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

WEDNESDAY WORKOUT

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

WEDNESDAY WORKOUT

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

WEDNESDAY WORKOUT

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

FRIDAY WORKOUT

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

SUNDAY WORKOUT (STRONG)

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

FRIDAY WORKOUT

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

WEDNESDAY WORKOUT

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: –

MONDAY WORKOUT

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! *

WEDNESDAY WORKOUT

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