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)  

WEDNESDAY WORKOUT

Snatch!!   GLUTES/SINGLE LEG: Single Leg RDL x 10ea (Emphasis will be on even movements and trying to balance for all 10 reps) Banded External Rotation in a Deep Squat x 10 (Thicker band) * 2 sets with hip flexor work between sets   POWER/SKILL: 1 SQUAT Snatch every 1:30

MONDAY WORKOUT

A movement we haven’t done for a LONG time…   STABILITY/STRENGTH: * Progress each of these holds slightly longer (1-2 secs each) than last week :07-:10 Active Hold (Ribs down!) :07-:10 Chin Above Bar Hold (Jump if needed) ;07-:10 Slow Negative To Lockout * 2 reps back to back *

WEDNESDAY WORKOUT

Hump day!   GLUTES/REHAB: Single Leg Hip Raises x10ea * Try to work slightly heavier, but the emphasis is full range at the top Banded Monster Walks x 30′ * 2 sets   POWER/SKILL: 3 Position SQUAT Snatch practice (High Hang, Below Knee, Floor) ODD RDS – Broken Set EVEN

WEDNESDAY WORKOUT

Open prep starts?? 😉   GLUTE WORK: Single Leg Hip Bridges on Bench x 10ea (Same weight as last week) Banded Monster Walks x 30′ (Forward and Backward) * 2 sets *   POWER/POWER ENDURANCE: 5 Position Power Snatch (High Hang, Mid-Thigh, Above Knee, Below Knee and Floor) * Odd

SUNDAY WORKOUT (FIT)

Barbells!   WORKOUT:   1 Squat Snatch (105/155#)(80% 1RM Squat Snatch) 5 Squat Clean & Jerk (105/155#) 10 Deadlifts (105/155#) 25 UNBROKEN DU’s (Scale to broken DU’s) REST :30 (MANDATORY) * 20 minute AMRAP for Quality and Position… If you feel yourself deviating too far from your normal technique, slow

SUNDAY WORKOUT (STRONG)

Snatch pull practice after last week’s catch work…   SKILL: Tall Snatch 3-3-3-3-3 * Up to a moderate loading that challenges your catch speed in 15 mins   POWER/SKILL: Power Snatch 2-2-2-2-2 * Work up to your best TECHNICALLY perfect load for 2 reps in 15 minutes   POWER/STRENGTH: Snatch