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

FRIDAY WORKOUT

Simple Friday!   CORE STABILITY: 2:30 of Deadbug work for Quality * Rest as needed in this 2:30 window in order to make sure your lower back stays flat to the floor   POWER/STRENGTH: 1 Power Snatch + 2 OH Squats + 1 Squat Snatch + 1 OH Squat *

WEDNESDAY WORKOUT

New glutes!   GLUTE WORK: Weighted Single Leg Glute Bridges x 8ea (Lay DB across lap trying to keep both hips level, but push with 1 leg only) Banded Lateral Walks x 25′ Left and Right (50′ total with band around knees) * 2 total sets *   POWER/SKILL: 1

SUNDAY WORKOUT (FIT)

Bars and balls!   WORKOUT: 50 Wall Ball Shots (14/20#) 40 Deadlifts (105/155#) 40 Wall Ball Shots (14/20#) 20 Cleans (105/155#) 30 Wall Ball Shots (14/20#) 10 Snatches (105/155#) * No cutoff so try to pick a little more aggressive weight for the barbell   Looking for 80% 1RM or

WEDNESDAY WORKOUT

New glutes!   GLUTE STRENGTH: 10 rep DB weighted hip raises (Start between 40-50/60-70#) 10 banded lateral raises (each side) Rest :30 (2 sets trying to add weight on the 2nd round for the hip raises)   POWER/SKILL: 1 Tall SQUAT Snatch (No hip drive) + 1 High Hang SQUAT

SUNDAY WORKOUT (FIT)

Another main site twist!   WORKOUT: From 0:00-3:00 on the clock: 400m Run Snatch (103/155#) AMRAP with time remaining… REST 1:30 From 4:30-7:30 on the clock: 400m Run Legless Rope Climb AMRAP with time remaining… REST 1:30 Repeat the same pattern from 9:00-12:00 and 13:30-16:30 on the clock trying to

MONDAY WORKOUT

New week!   SHOULDER REHAB: 50 Band Pull DOWNS (To slightly below your shoulder blades) * Small red or blue band… Break up into sets as needed   POWER/SKILL: 1 Hang Snatch (Power or Squat) 1 Floor Snatch (Power or Squat) 3-5 Overhead Squats * Work up to your best

SUNDAY WORKOUT (STRONG)

Test week for strong!   SKILL: 1 Below the Knee Snatch High Pull (Elbows high and outside) + 1 Muscle Snatch (Quick pull into a press) + 1-2 Overhead Squats * Work up to a lighter to moderate landing working perfect elbows, hands and overhead squat placements for 10-15 minutes

SUNDAY WORKOUT (FIT)

The climbing chipper…   WORKOUT: 50 Sumo Deadlift High Pulls (65/95#) 5 Leg Assisted Rope Climbs 40 Barbell Shoulder 2 Overhead (65/95#) 4 Leg Assisted Rope Climbs 30 Alternating Hang SPLIT Cleans (65/95#) 3 Leg Assisted Rope Climbs 20 Barbell Thrusters (65/95#) 2 Leg Assisted Rope Climbs 10 Alternating SPLIT

THURSDAY WORKOUT

Skills and some barbell conditioning!   SKILL: Muscle Up progressions: 1. False grip strength/pulling/Kipping 2. Ring Dip work 3. Transition work 4. Strict and Kipping Ring MUS   WORKOUT: 180 UNBROKEN Singles (2:30 cap) 30 Snatches (95/135#)(70-75% 1RM) 90 UNBROKEN Doubles (2:30 cap) 30 Cleans (95/135#) 180 UNBROKEN Singles (2:30

WEDNESDAY WORKOUT

Hump Day!   GLUTE WORK: Two Legged Bench Glute Bridges x10 and Single Leg x5ea REST 1:00 (2x)   POWER/SKILL: 3 Position Snatch Pull (Above Knee, Below Knee, Floor) Warm Ups: 70, 80, 85% 1RM Snatch Work Sets: 90, 100, 110, 110-120% 1RM Snatch (2:00 Clock)   WORKOUT: Tabata! :20

SUNDAY WORKOUT (FIT)

Run, run, run…   WORKOUT: 400m Run 5 Snatches (95/135#)(65% 1RM Snatch) 10 Overhead Squats (95/135#) 400m Run 4 Snatches (105/155#)(75% 1RM) 8 Overhead Squats (105/155#) 400m Run 3 Snatches (115/165#)(80% 1RM) 6 Overhead Squats (115/165#) 400m Run 2 Snatches (125/185#)(85% 1RM) 4 Overhead Squats (125/185#) 400m Run 1 Snatch