Test day! GLUTES/HIPS: Lateral Lunge x 10ea way (Light weight) Banded Lateral Walks x 20ea (Light band) * Just one set only POWER/SKILL: 1 Hang Snatch + 1 Floor Snatch * Your pick on catch heights, but try to squat one of them 😉 * Great technique throughout
Cleans, Cleans, Cleans! SKILL/SPEED: Band Resisted Tall Cleans * Work up steadily to a challenging set of 2 reps in 10-15 minutes POWER/SKILL: 1 Halting Clean Deadlift (5 secs pause @ 1″ Below Knee) + 2 SQUAT Cleans * Work up to your best set of two reps
Week two of new program! MAX EFFORT POWER/STRENGTH: 1 Hang SQUAT Clean + 2 Front Squats * 15 minutes to work up to the heaviest weight you can SUPPLEMENTAL STRENGTH: DB Split Squats x 10 each side (Same DB weights as last week) + Push Up Position Core
Skills and weights! WORKOUT: 15 SQUAT Cleans (60-65%)(83/135#) 12 Burpee Box Jump OVERS (20/24″) 9 Bar Muscle Ups REST 3-4 MINUTES 12 SQUAT Cleans (70-75%)(103/185#) 10 Burpee Box Jump OVERS (20/24″) 7 Bar Muscle Ups REST 2-3 MINUTES 9 SQUAT Cleans (75-80%)(123/225#) 8 Burpee Box Jump OVERS (20/24″) 5
Last week of lunges! STRENGTH: Back Rack WALKING Lunges x 6 steps * Try to beat the weight you hit from last week, but make sure you have spotters on the final few sets in case you get stuck * 15-20 minutes WORKOUT: DB SQUAT Clean Thrusters (30-35’s/50-55’s)
Heavy Fridays! POWER/SKILL: Pick just one! 1RM Thruster from a Rack OR Push Jerk from a Rack… * 15 minutes to work up to your best set of 1 rep… * Use this rough progression if you have an old 1RM to try to beat: 60% x 3 reps
New cycle! We will work a little different progression for this 4 week cycle… STRENGTH: Quickly work up to a heavy, but not maximal set of 1 for a Front Squat in 10-12 minutes POWER: Mid-Thigh Squat Clean + Above Knee Squat Clean * Work as heavy
Little main site variation… WORKOUT: From 0:00-2:00 complete the following: 2 Rope Climbs (Scale: Half Climbs/Seated) 2 Squat Cleans (70% 1RM) From 2:00-4:00 complete the following: 2 Rope Climbs 4 Squat Cleans (70% 1RM) From 4:00-6:00 complete the following: 2 Rope Climbs 6 Squat Cleans (70% 1RM) … Keep
Final from the Floor for Cleans! POWER/SKILL: Work on hitting the spots we have been practicing the last 3 weeks! 3 rep max Squat Clean (10 second slow count after you drop your barbell before you will approach again and do your next rep) Between each Clean
Clean test! POWER: 20 minutes 1RM Hang OR Floor SQUAT Clean * Your pick on which you do, but floor is preferred * 60% for 3 reps, 70% for 2 reps, 80% for 1-2 reps, 90% for 1 rep, 95% for 1 rep, 101% for 1 rep, then 2-3
Clean test next week! POWER/SKILL: Below Knee Hang SQUAT Clean (Keep working the scoop/transition!) + Floor SQUAT Clean * 15 minutes to either hit a 2RM load, a heavy, but sub-max weight for 2-3 sets OR stay between 75-85% for all sets WORKOUT: 5 KB/DB Snatches (Left Arm)(50-55/70#)
Clean skill continues! SKILL/POWER: 20 minutes 2-Position Squat Cleans – REP #1 – “Double Scoop” Hang SQUAT Clean (Dip and slide to right above the knee, slide back up to your dip point, while simultaneously shifting your knees under the bar & pulling your torso back behind the barbell)
16.2 Prep! SKILLS: Toes 2 Bar & Double Unders * Start on the Rings, if needed, and work your way to trying to string them on the bar * 5-10 minutes of practice depending on class sizes POWER/SKILL: 4-6 rep Touch and Go SQUAT Cleans * Try to
New Sunday Strong Cycle! SKILL: 1 Tall SQUAT Clean w/ Front Squat Hold for 2-3 seconds + 1 High Hang SQUAT Clean w/ Pause on the Dip for 2-3 seconds * Work up to a load that challenges your speed under the barbell in 10-15 minutes… POWER/SKILL: Every
Legs! POWER/SKILL: Mid-Thigh SQUAT Clean + SQUAT Clean * Work up to a near max load, but leave a little in the tank… Try to work significantly over the weight you plan to use for the workout to follow… (Just 12 minutes for this part) WORKOUT: 9 SQUAT
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