FRIDAY WORKOUT

Single leg strength and gymnastics!   STRENGTH: Alternating DB Step Ups for 10 reps on a 20/24″ box 4 sets to work up to your best weight you can without an excessive help from the back leg and focus on keeping the knee lead leg on top the box in

THURSDAY WORKOUT

Main goal for tomorrow… Round timing consistency… Getting more rounds is good too, but if you start off guns blazing and limp to the finish I guarantee you that you left some reps and possibly a full round out there b/c you went out too hard early…   WORKOUT: 5

WEDNESDAY WORKOUT

Back at it!   SKILL/POWER: Barbell skill work so keep weight on the work sets between 70-80% 1RM and really drill proper positions throughout… 1 Hang Above the Knee SQUAT Clean 1 Hang Below the Knee SQUAT Clean 1 SQUAT Clean from the Ground Again, don’t push the weights if

MONDAY WORKOUT

Starting off the week really simple so keep the weights moderate for the complex and the speed moderate-ish for the workout too…   DB COMPLEX: 5 DB Curls 10 DB Arnold Presses 20 DB Bent Over Rows 40′ DB Walking Lunge * 3 total sets with 2-3:00 of rest between

FRIDAY WORKOUT

Last day!   STRENGTH TEST: * As always, go by feel… Do the best weight you can with GREAT position and form today Back Squat, Front OR Overhead Squat 1RM (Newer athletes go for a 2 or 3 rep set) * 50×5, 65×3, 80×2, 85-90×1, 90+x1, 90+x1, 90+x1 (optional) *

THURSDAY WORKOUT

Hero WOD gymnastics and barbell pacing workout tomorrow…   WORKOUT: “JJ” 1 Power Clean (123/185#)(70% 1RM or so) 10 STRICT Deficit HSPUs (2/4″) 2 Power Cleans 9 STRICT Deficit HSPUs (2/4″) 3 Power Cleans 8 STRICT Deficit HSPUs (2/4″) 4 Power Cleans 7 STRICT Deficit HSPUs (2/4″) 5 Power Cleans

WEDNESDAY WORKOUT

Test week, day two!   POWER/SKILL: Snatch, Clean or Clean and Jerk 1RM * Your pick on lift and position to start and catch for this one… Work up as high as perfect technique allows for the day! * 15-20 minutes   WORKOUT: 2000m Row or 3.0 Mile Bike for

MONDAY WORKOUT

Test week starts!   POWER TEST: From a rack perform a 1RM on a Push Press, Push Jerk or Split Jerk… Do the one you maybe don’t have a number for yet, haven’t done for a while, need more work with, etc… (50, 65, 80, 85-90, 90-95, 95-101%)   WORKOUT:

FRIDAY WORKOUT

“Speed” Back Squats! The goal is to get 5 reps done in no more than 8-10 seconds on every set without obviously losing control or positions significantly…   SPEED/POSITION: 5 Rep Speed Back Squats (30% x 5, 40% x 5 – Warm Ups) 5 sets of 5 reps between 50-60%

THURSDAY WORKOUT

Climbs and DBs!   WORKOUT: 1 Rope Climb (Scale to adjustments or seated) 5 Burpee DB Deadlifts (30-35’s/45-50’s) 1 Rope Climb 10 DB HANG Cleans (30-35/45-50’s) 1 Rope Climbs 25′ DB Walking Lunges (30-35’s/45-50’s) * 20 minute AMRAP This one will become a grip heavy workout quick so find times

WEDNESDAY WORKOUT

Heavier Snatch skill work prepping for next week’s test week…   POWER/SKILL: Quickly work up to 85% of your 1RM Snatch… (60, 70, 80% x 1 Hang and 1 Floor)   Then every 1:30 perform for 8 total rounds: Odd – 1 Hang Power Snatch (Above or Below Knee) Even

MONDAY WORKOUT

One week before a test week!   SKILL/DELOAD: From a rack: 1 Push Press 1 Push Jerk 1 Split Jerk (Left) 1 Split Jerk (Right) * 50, 55, 60, 65, 70% 1RM Push Press only   WORKOUT: 15 Thrusters (95/135#)(65-70% 1RM) 35/45 Ring Rows (Consistent Angle) 30 DB Thrusters (20-25’s/30-35’s)

WEDNESDAY WORKOUT

Testing everything! 😉   POWER COMPLEX TEST: 1 Squat Clean from the Floor 1 Power Clean 1 Hang Clean (Power or Squat) * 5 sets ONLY to work up to your best weight for the day… (60, 70, 80, 85, 85+)   WORKOUT: “Backwards Bizarro Jackie” 200 Doubles (4:00 cap…

MONDAY WORKOUT

  POWER/SKILL: Every 2:30 for 4 sets perform 1 Power Clean + 3 PUSH Presses with 85% of your best Push Press 1RM… No double bend of the knees on these reps…   WORKOUT: Calories on the Rower/Bike (Have to bike 1 round out of every 3 performed on this

FRIDAY WORKOUT

  STRENGTH COMPLEX: 3 Sumo Stance DLs 5 Regular Stance DLs 7 RDLs to Above the Knee * 3-4 sets working to around 60-70% 1RM maybe, but feel out things and go from there   WORKOUT: If you’re sore from the week come in and get some movement in, but

THURSDAY WORKOUT

Use the clock and pace this one perfect!   WORKOUT: 25 Squat Clean Thrusters (95/135#)(60-65% PP 1RM) 40/50 Toes 2 Bar (Scale reps so this takes no longer than 6:00) * 2 rounds for identical round times, NOT overall time… Overall time will be used as a tiebreaker for people

MONDAY WORKOUT

Heavy and some “aerobic” intervals!   POWER: Push Jerk – Up to heavy for max for 1 rep (50, 65, 80, 90, 90-95, 95-101%) * 15 minute only   WORKOUT: “Bradshaw-ish” Every 1:30, 1:45 or 2:00 on the clock perform: 3 Strict HSPUs (DB Press scale) 6 Deadlifts (153/225#)(55-60% 1RM)