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

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

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

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

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: –

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

MONDAY WORKOUT

Barbells and burpees!   BARBELL COMPLEX: * Skill and positions and all! 3 Overhead Squats 6 Front Squats 9 Back Squats * No rack usage and use your Snatch 1RM for all number calculations * 50, 60, 70, 75-80% 1RM Snatch on a 2-3:00 clock for each set   WORKOUT:

SUNDAY WORKOUT (STRONG)

Test out… Get best weight that TECHNIQUE will allow and let’s try to alter some inefficiencies we might still have!   SKILL: Tall + High Hang Snatch * Light to moderate weight working on faster catch speeds and proper torso positions   POWER: Squat Snatch from the Floor * Steadily

SUNDAY WORKOUT (FIT)

Some core and lactate work!   CORE WORK: Rotational Band Holds 3 sets of :20 each side w/ red or blue band   WORKOUT: 5:00 controlled AMRAP of: 1 Squat Snatch (105/155#)(70-75% 1RM) 5 Burpee Pull Ups (3-6″ Above Reach) 15 Double Unders (5-10 Doubles/30 Singles) REST 2:30 Repeat 2

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

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

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

Barbell!   INJURY PREVENTION WORK: Tempo Pull Up (Just 1 set only) * 1-2 secs per spot longer than last week since its just 1 set, BUT 3 reps back to back to back * :06-:08 Active Hold, :06-:08 Chin Above Hold, :06-:08 Slow Negative + Banded Hip Flexor March

WEDNESDAY WORKOUT

Barbells!   GLUTES/STABILITY: Single Leg RDLs x 10ea side * Slightly heavier than last week but still looking to do all 10 reps without a “balance check” 10 Banded Bottom to Bottom Squats * Band around the knees and perform the bottom half of the squat (2 total sets)