Warmup:
500 m row or 400 m run
Dynamic stretch:
CS/Dynamic stretch
B warmup:
150 m row
10 goblet squats
150 m row
10 kb swings
150 m row
10 kb snatches, 5 each arm
Workout Warmup:
Super Squats
We will be doing this for 6 weeks. The focus is on muscle endurance rather than 1RM or bulk. Please embrace this and see how much we can increase our weight over the next month and a half. Our goal will be to increase weight 5% or more each week.
For you skiers, snowboarders, hikers and Mtn bikers…you’re welcome.
12 min Alternating EMOM
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Load barbell at 55% of 1RM Front Squat (For Both Lifts)
This will be our baseline weight so remember it please.
Workout:
8 min AMRAP:
20 Double Unders, 1 C&J 135/95, RX+155/105
20 Double Unders, 2 C&J
20 Double Unders, 3 C&J
ETC. for 8 minutes
Lift:
Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + Jerk x 1 rep
*Set 1 = @ 70% of 1-RM Clean & Jerk
*Set 2 = @ 75% of 1-RM Clean & Jerk
*Set 3 = @ 80% of 1-RM Clean & Jerk
*Set 4 = @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = @ 90% of 1-RM Clean & Jerk
(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed.)
C.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch
*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 1 rep @ 80% of 1-RM Snatch
*Set 4 = 1 rep @ 85% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85-90% of 1-RM Snatch
(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 3 reps
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
Focus on moving as explosively as possible on all reps.
E.
Three sets of:
Chin-Ups x 10 reps
Rest 60 seconds
Skill:
15 GHD sit ups
10 strict PU
10 strict dips
3 rounds