MONDAY WORKOUT

Lower body pushing complex for strength/strength endurance work tomorrow… STRENGTH/STRENGTH ENDURANCE: Set #1: Using a rack 5 Front Squats 10 Alternating Reverse Lunges (Bar on back) 15 Back Squats Move your weight up… Set #2: 4 FS, 8 Alt. Lunges, 12 BS Keep moving your weight up appropriately and do

MONDAY WORKOUT

New week!   ACTIVATION/INJURY PREVENTION: EMOTM X 3:00 1st – :45 Standing Banded Psoas Marching 2nd – :45 Banded Lateral Walking (1 step left and 1 step right) 3rd – :45 Cuban Presses (5-8#)   STRENGTH: Back Squat 2 sets of 5 reps @ 83-85% 1RM (3:00 clock) * Warm

FRIDAY WORKOUT

Gymnastics complex plus something heavy & something light…   ACTIVATION: EMOTM X 3:00 1st – Cuban Presses x :45 (5’s) 2nd – 1:00 Banded Lateral Walks (Green Band) (1 step left and 1 step right for 1:00) 3rd – 1:00 Two Legged Banded Good Mornings (Green Band)   STRENGTH ENDURANCE/SKILL:

FRIDAY WORKOUT

Cardio and lifting all together!   WORKOUT: 6:00 of Calories on the Rower ** You will repeat this two more times so maintain a pace you can do, with a little difficulty two more times INTO… 6:00 to establish a 1/3RM Weighted Pull Up or 3/5RM Weighted Ring Row (Do

MONDAY WORKOUT

Unbroken!   SHOULDER REHAB: Floss band “Angels” x 10-15 total reps   STRENGTH ENDURANCE: Overhead Barbell Walking Lunge x 4 steps Into… Front Rack Barbell Walking Lunge x 4 steps Into… Back Rack Barbell Walking Lunge x 4 steps * 4 total sets in 15 minutes for best load *

MONDAY WORKOUT

Test week begins!   STRENGTH: Back Squat 1RM 50%x5 65%x3 75%x2 85%x1 90%x1 90-95%x1 95%+ 95%+ * 20-25 minutes and the last two sets are optional and should be record breaking sets if you’re feeling good   WORKOUT: “Fran” Barbell Thrusters (65/95#) Pull Ups 21-15-9 (8:00 cap)   This should

FRIDAY WORKOUT

Pull up complex and bike sprints!   STRENGTH ENDURANCE: We will have a variety of pull up complexes to try to complete for loading so pick the most difficult option you can successfully complete for 4-5 total sets in 15 total minutes…   Ex. 1 DB Weighted Strict Chest 2

MONDAY WORKOUT

Deadlifts!   STRENGTH: Deadlift 5RM * 50×5, 65×3, 80×2 * Test set – 88-90% for 5 reps (drop each) (Newer athletes might need 1 additional set at 95-100%)   WORKOUT: * Pick a set up that allows you to completely finish the workout in 6-8:00 Pull Ups (Any style) KB

FRIDAY WORKOUT

Friday!   CORE STABILITY: Kneeling Anti-Rotational Holds * :30 each side for 2 sets   STRENGTH: Weighted Strict CHIN Ups (Underhand Grip for All Sets) 3-3-3-3-3-3 * Work up steadily over the course of 15 minutes   WORKOUT: ** Goal is to have identical 10 rep Snatch sets 10 Power

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

THURSDAY WORKOUT

New gymnastics!   SKILL: Every 2:00 for 6 total rounds (3 each): ODD – :30-:45 of Push Up or Wall Facing HS Hold “Leans” EVEN – :30-:45 of Banded Hollow Position Pull downs OR Barbell Dragonflys * All reps for QUALITY and body control!   WORKOUT: “On and Off Helen”

WEDNESDAY WORKOUT

18.5 final prep!   GLUTES/HIPS: Lateral Banded Squat Walks (HEAVY!) x 6-8 each way (Blue + orange/red or more) Psoas March x 6-8 total (Red or blue band) * 2 sets   POWER/SKILL: Every 2:00-2:30 on the clock for 5 rounds for technique and skill perform: 3-5 Touch and Go

MONDAY WORKOUT

One more week… 18.5…   SHOULDER: Tempo Reverse DB Flys * 5 sets @ 0-5-5 tempo with 5-10# weights (2 sets) * Throw a little chest stretching between sets   POWER: Every 2:00 for 5 sets only: 2 Rack Thrusters * 60, 70, 80, 85-90, 90-95% 1RM * Go by

WEDNESDAY WORKOUT

18.4 Coming!   HIP WORK: Banded Lateral Squat Walks x 12 Ea way Banded Psoas Marches x 12 SLOW reps * 2 sets with 1:00 rest between   POWER: Every 1:00-1:30 on the clock: 1-2 Snatches (Your call on starting and finishing positions… Hang/Floor OR Squat/Power) * Work up slowly

WEDNESDAY WORKOUT

Last chance for some practice before 18.3!   GLUTES/HIPS: 20 Reps of Banded Squat WALKS (10 Left and 10 Right) * Mini Red or Mini Blue Band 10 Reps of Psoas Marches (Slow with emphasis on pulling knee to chest hard with lower back flat!) * Mini Orange or Mini

MONDAY WORKOUT

Prep for the sure to be gymnastics filled 18.3!   STRENGTH/STABILITY: Tempo Pull Ups (3 reps) – Active Hang, Chin Above Bar Hold & Slow Negative – :06-:08 per position – New set every 2:00 for 2 sets total   POWER: 2 Rep Push Press from a Rack * Up

WEDNESDAY WORKOUT

Little Open prep for 18.2…   GLUTES: Single Leg RDLs x 8ea leg (Little heavier and make sure to keep your back locked in!) Banded Bottom to Bottom Squats x 10 reps (Blue Band) * Dynamic Hip Flexor Stretching between sets * 2 total sets of RDLs and Squats  

MONDAY WORKOUT

Open week!   PULL STRENGTH/STABILITY: * Try to accumulate a little more holding time overall compared to 2 weeks ago :05-:07 Active Hold :05-:07 Chin Above Pull Up Hold :05-:07 Pull Up Negative * 3 reps back to back to back before resting (2:00 per round) * 2 total sets