WEDNESDAY WORKOUT

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!  

MONDAY WORKOUT

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

WEDNESDAY WORKOUT

Heavy and fast!   HIPS: Banded Hip Raises x10ea (More band) MB/Sandbag Front Loaded Lateral Lunges x5ea (Heavier) * 2 sets   POWER TEST: 1 Hang Snatch 1 Floor Snatch * Power catch one and squat catch one, but your call on when you do each one * 15-20 minutes

THURSDAY WORKOUT

Aerobic barbell?   POSITION STRENGTH: Every minute on the minute Γ— 9:00 1st – :35 Hollow Hold 2nd – :35 Superman (Reps) 3rd – :35 Ring Row HOLD   WORKOUT: Every minute on the minute for 20:00: 1st minute – :40 Power Snatch @ 70% 1RM 2nd minute – :40

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 πŸ˜‰ * 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