Lower body pushing complex for strength/strength endurance work tomorrow… STRENGTH/STRENGTH ENDURANCE: Set #1: Using a rack 5 Front Squats 10 Alternating Reverse Lunges (Bar on back) 15 Back Squats Move your weight up… Set #2: 4 FS, 8 Alt. Lunges, 12 BS Keep moving your weight up appropriately and do
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
Heavy day! SKILL: Jerk footwork and positioning for 10 minutes… POWER: 1 Power Clean and Jerk + 1 SQUAT Clean and Jerk * Best loading for the day across a 20-25 minute clock STRENGTH: Work up to a heavy set of 1 on a Front Squat in
Barbell skill and a regionals-ish workout! HIPS: Split Squats x 5ea (Keep working heavier) Lunge Position Knee Raises x 10ea * 2 sets POWER/SKILL: Work up quickly to 80% 1RM Clean and Jerk and perform every minute on the minute for 10 total minutes: ODD – 1 Below
One more mix up week before we start throwing in some programming next week! STRENGTH/PREHAB: 5 Rep “No hands” Front Squat + 5 Rep Tempo Ring Row (1 up -2 hold -3 negative) after each set * Start at 50% 1RM and work up without putting your hands on
Barbell! INJURY PREVENTION WORK: Tempo Pull Up (Just 1 set only) * 1-2 secs per spot longer than last week since its just 1 set, BUT 3 reps back to back to back * :06-:08 Active Hold, :06-:08 Chin Above Hold, :06-:08 Slow Negative + Banded Hip Flexor March
Back to SQUAT MONDAYS! PULL STRENGTH/STABILITY: * Try to accumulate more time under tension than you did last week Example: If you did… :10 Active Hold :10 Chin Above Bar Pull Up Hold :10 SLOW Negative – 1 rep every 1:30 for 3 sets This week you would
Cleans! SKILL: High Hang PAUSE Squat Clean 2-2-2-2-2 (Moderate weights and work on upright position and catch speed/position) POWER: Hang SQUAT Clean 1-1-1-1-1 (Up to a heavy-ish weight unless you’re feeling great) QUICK STRENGTH: Front Squat 1-1-1-1 (Try to work up to a quick, heavy, but successful
Main site play! WORKOUT: 21 Back Squats (123/185#)(No Rack) 7 Legless Rope Climbs (Leg to scale) 15 Front Squats (123/185#)(No Rack) 5 Legless Rope Climbs (Legs to scale) 9 Overhead Squats (123/185#)(No Rack) 3 Legless Rope Climbs (Legs to scale) * No cutoff * Use the OH Squat
Clean test plus a little extra… SHOULDER PREHAB: 1:00 Plate External/Interval Rotation (2.5-5#… Slow and Methodical) INTO… 1:00 Plate Scaption Raises (2.5-5#… Just to hands to head height) INTO… :30 of LaCrosse Ball Shoulder Circles (1 set counter and 1 set clockwise, both sides) POWER/STRENGTH: 1 Hang SQUAT
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
Strength work! STABILITY: :30 Ring Row HOLD :30 REST 2X POWER/STRENGTH: 1 Set of Max Rep Front Squats @ 90% 1RM Clean * Barbell must be cleaned into position on ALL sets * Aiming for 4-6 reps or so on the 90% set * WARM UPS: 60% for
Doing work! STABILITY/CORE: :30 Wall Facing Handstand Hold 1:00 Rest 2 sets total POWER: From a rack: 2 Front Squats + 1 Push Press + 1 Thruster * 15-20 minutes to reach your best loading for the day… No push jerking! * Work up slowly and be perfect
Benchmark week! CORE STABILITY: :25 RKC Plank :35 REST * 3 sets total * STRENGTH: Front Squat 1RM in 15-20 minutes * Work up steadily and make sure to address any tightness you might feel early on that we might miss in the warm up * 60×5, 75×3,
Some new stuff! CORE/STABILITY: :20 RKC Plank REST :40 Repeat 3 total times STRENGTH: 3 rep Deadlift Rack Pull (4″ Off Ground) * No dropping on any reps for this one, but you can slowly reset the barbell to the preset pins in the rack before standing up
Switching lower body back to Monday! STRENGTH: 2 Rep PAUSE Front Squat for best weight for the day (3 sec pause at the bottom each rep) * 15 minutes only trying to work up to around 85-90% 1RM by the last set or so STRENGTH/CONTROL: 10 second Front
Reminder… Just 5am and 12pm classes today due to set up for our lifting meet on Saturday… STRENGTH: Using a rack: 1 Overhead Squat 5 Front Squats 10 Back Squats * After completing all 16 reps move the weight up trying to get the best loading possible in 20
Cleans, Cleans and more Cleans 😉 SKILL/POWER: Every minute on the minute for 6 minutes perform: 1 Hang Power Clean + 1 Front Squat @ 60-80% 1RM THEN… Every 1:30 for 12 total minutes (8 sets) perform: 1 Hang SQUAT Clean @ 80-100%+ 1RM * Go for
Going heavy 🙂 Don’t forget the 4:30pm addition to classes today! STRENGTH: 2 Rep PAUSE Front Squat from a Rack * Pause for 3 full secs at the bottom before exploding out * 15-20 minutes to work up to what you can with near perfect body position
Speed and 120 sec sprints! POWER/SPEED: Every minute on the minute for 12 minutes: ODD: Hang Power Clean (Done before the clock starts) + 3 Front Squats EVEN: Power Clean (Done before the clock starts) + 3 Front Squats * Have to complete the 3 Front Squats in under
All we need is your name and email and we’ll give you the details on free class.
