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!  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 😉   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

FRIDAY WORKOUT

A deadly combo…   Take 10-15 minutes to practice your Snatch and/or Clean & Jerk before starting this one…   WORKOUT: 21 Bar Facing Burpees 21 Ground to Overhead Anyhow (65#/95#)(55-60% 1RM Push/Split Jerk 1RM) REST 3-5 MINUTES 18 Bar Facing Burpees 15 Ground to Overhead Anyhow (93#/135#)(65-70% 1RM) REST

SUNDAY WORKOUT (FIT)

Open skills and an “oldie”…   SKILLS: Toes to Bar/Shoulder 2 Overhead rhythm and practice *Use rings and take 10 minutes to practice   WORKOUT: “Open Workout 12.3” 15 Box Jumps (20″/24″) 12 Shoulder 2 Overhead (75#/115#) 9 Toes 2 Bar *As many reps as possible in 18 minutes*  

FRIDAY WORKOUT

New Friday lifts… We will cycle through overhead lifts for the next month or so…   POWER/SKILL: 2RM Split Jerk (1 on your Left & 1 on your Right) * 15-20 minutes to work up to your best load for the day   WORKOUT: “Pistoling Annie” 50 Unbroken Double Unders

SUNDAY WORKOUT (STRONG)

Finally time to finish our overhead testing!   POWER TEST: Split Jerk 1RM (New max!) (15 minutes)   Head immediately into…   POWER: Push Press 2RM (Aiming for 90-95%) (12 minutes… Less sets, more rest!)   Head immediately into…   STRENGTH: Strict Press 3RM (Aiming for 85-90%) (9 minutes… Take

FRIDAY WORKOUT

Snatch!   POWER/SKILL: 1 Hang Mid-Thigh Snatch (Any catch) + 1 Hang Below Knee Snatch (Any catch) + 1 Snatch from the Floor (Any catch) * Work up steadily as long as you don’t have any of the following errors: 1. Early arm pull 2. Jumping too early (bar contact