WEDNESDAY WORKOUT

Lifting practice and lots of interval sprints!   GLUTES: ** Just 1 set each ** Banded Bench Hip Bridges x 20 reps each leg (Green Band) Med Ball Lateral Lunges x 10 reps each leg (25/35#)   POWER/SKILL: Every minute on the minute for 10 total minutes: 1 Power Clean

FRIDAY WORKOUT

Simple Friday!   GLUTE/HIP: Banded Hip Raises X 10ea leg (Heavier band than last week) Med Ball/Sandbag Lateral Lunges x 5ea leg (Heavier loading than last week) * 2 sets   POWER/SKILL: 2 Rep Split Jerk Max (1 Rep Left Leg and 1 Rep Right Leg) * Work up steadily

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

FRIDAY WORKOUT

Lift and some fun!   ROTATOR CUFF: Plate Ext. Rotation x 10-15 Scaption Raises x 10-15 Plate Push Ups Plus Circles x 10-15   POWER/SKILL: ** No higher than 85-90% 1RM for this one… No misses! After working up to 85% perform: 1 Non-Dominate Split Jerk + 1 Dominate Leg

FRIDAY WORKOUT

CORE STABILITY: Quarter Kneeling Anti-Rotational Holds :20 each side with :30 rest between sets * 3 total sets   STRENGTH/POWER: 1 DB Push Press 1 DB Push Jerk 1 DB Split Jerk (Non-Dominate Leg) 1 DB Split Jerk (Dominate Leg) * Work up over the course of 5-6 sets to

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)  

MONDAY WORKOUT

Trying out some new stuff from our gymnastics continuing ed this weekend!   SHOULDER STRENGTH: :10 Active Hold (Don’t engage too hard so your ribs stay down) :05-:10 Chin Above the Bar HOLD (Chin tuck back and in tight, no chicken neck) * Can jump up into position, if you

FRIDAY WORKOUT

New core stability and bikes return!   CORE: 2:00 of Alt. Arm/Leg Deadbugs * Accumulate as much time as you can while keeping your lower back pushed flat into the floor   SKILL/POWER: From a Rack: 1 Push Jerk + 1 Split Jerk (Non-dominate leg) + 1 Split Jerk (Dominate

SUNDAY WORKOUT (STRONG)

Week 2!   SKILL: Tall Jerk + Split Jerk Balance * Light to moderate weights working footwork and speed * 15 minutes of work   POWER/SKILL: 3 Rep Squat Clean & Jerk * Work up QUICKLY, but with plenty of rest between sets to your best set of 3 reps

FRIDAY WORKOUT

Barbells!   STABILITY: :30 Wall Facing HS Hold 1:00 REST 2 sets for QUALITY   POWER: 2 Rep Split Jerk from a Rack (Non-dominant leg first and Dominant leg second rep) * Work up to a heavy possibly maximal set if you’re feeling good * Heavy – Around 85-90% *

FRIDAY WORKOUT

Another benchmark!Β  But first…   POWER/SKILL: 1RM Clean & Jerk * Your call on how you want to approach this one… * You can go from the Hang or the Floor, Squat or Power Catch and Push or Split Jerk… * Work up slowly over the course of 20-25 minutes…

FRIDAY WORKOUT

Heavy fun!   POWER/SKILL: From a Rack: 1 Push Press + 1 Push Jerk + 1 Split Jerk * Work up to a potential new Push Press 1RM, but you must complete the other two lifts with it also * 20 minutes   WORKOUT: 100′ Gym Shuttle Run (Middle rig

FRIDAY WORKOUT

Lift and a heavy “core” workout πŸ˜‰   SKILL/POWER: 2 Rep Split Jerk (Left then right leg) * Work to a heavy for the day or possibly a new 2RM if you’re feeling good and strong * 15-20 minutes   WORKOUT: :30 Hanging L-Sit Hold 5 Clean & Jerks (80%

FRIDAY WORKOUT

Little Split Jerk variation we have never tried before…   POWER/SKILL: 1 Back Rack Split Jerk + 1 Front Rack Split Jerk * Attempt to alternate legs for as long as you can, but you can do your dominate leg for the final few heavy sets * 15-20 minute to

MONDAY WORKOUT

Open starts this week!   SKILL/POWER: From a Rack: 1 Push Jerk + 1 Split Jerk (Non-dominate leg) + 1 Split Jerk (Dominate leg) * Work up to a heavy-ish weight in 15-20 minutes with a bigger emphasis on perfect positions over maximal weight   WORKOUT: Perform 6 rounds of