Workouts

Prep).
2 rounds
x10 unweighted or light weight single leg RDL's / leg
x10 low cossack squats/ leg
x5 KB windmills/ arm
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Posterior Strength).

A).
Barbell RDL:
3x8-12 reps
*add 5-10 pounds from last week

B).
Zercher Hold Step Back Lunge:
3x8-12 reps/ leg
*add 5-10 pounds from last week

For time:

x50 calorie row
x25 front squats
x100 calorie row
x25 power snatches
x100 calorie row
x25 front squats
x50 calorie row

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open: 75/ 55 lbs.
fitness: 65/ 45 lbs.
movement: empty barbell

Core/ Accessory (use this as a warmup for the conditioning)

2 rounds:

Shrimp squat, 10/ leg
Side star plank, 30s / side
Single leg glute bridge, 10/ leg
Plank pull through, 30s

30 minute AMRAP:

P1:
C2 bike calories

P2:
200-meter run
x1 mezzanine sandbag carry (handled bags)

Prep-work.
a). 2-minute scapular shoulder smash / side
_______

BB Warm Up).
1 sets-
x5 mid-thigh RDLs (focus on shoulders staying in front of the bar)
x5 mid-thigh RDL jumps
x5 mid-thigh high pulls
x5 mid-thigh power snatches
x5 overhead squats
x3 3-position squat snatches (pausing at the high hang, mid-thigh, and mid shin positions on the way up and down)
________

Oly Work).
Slow pull power snatch +Overhead squat:
4x2+1
*increase weight from last week 5-10 pounds from last week

*During the "slow pull" you should focus on passing through both "phases" of the pull that we have been working on during the last three weeks with our pauses. The slow pull is intended to add fluidity to the transition from one phase to the next during the pull from the floor.

*As a reminder, the "leg-press" is the phase from the floor to roughly the knee. During this phase your back angle will stay the same and the movement will be initiated through the extension of your knees. The "sweep" phase is from roughly the knee to the high hang. During this phase you will keep the bar close to your legs as it travels up your thighs and your torso becomes slightly more vertical

("2+1" refers to performing 2 2-slow pull power snatches and then 1 overhead squat. In other words, each set will be 2 power snatches + 1 overhead squat)

________

Push Press).
Push Press w/ controlled eccentric lower (3 count lower from overhead to the rack position)
3x4
-rest 2 minutes between sets-
*increase weight from last week 5-10 pounds from last week
*The point of the slow eccentric for us is to develop control throughout the entire press. The last 3 weeks focused on development of proper posture and depth specifically in the bottom of the dip. Now we will increase the time of each rep and slow the eccentric portion down to re-enforce this strong posture and position of our shoulders

Minutes 45-60
4 rounds:
x6-10 heavy DB bench
-100' heavy farmers carry
-rest 90s between rounds

-then-

2 rounds:
-max dumbbell lateral raises
- max dumbbell upright rows

*use the same weight for both movements
*no rest between movements, rest 60-90s between rounds

Minutes 0-15
Prep).
2 rounds-
x20 pass throughs
-20 second hollow body hang from pull up bar
x20 alternating leg v-up
-20 second hollow body chin over bar hold
x20 lying superman's

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Minutes 15-27
Vertical Pulling).

3 cluster sets of:
x3-5 "clusters" of pull ups

-rest 10-15 seconds between clusters-
-rest 90 seconds to 2 minutes between cluster sets-

*1 "cluster" is 2 consecutive reps*

(The intention of the cluster set is two-fold. Firstly, it allows you to utilized a greater resistance per "set" by giving yourself the mini rest between clusters. This is intended to drive a greater strength adaptation while utilizing higher volumes. Secondly, the "clusters" are a great opportunity to maximize your ROM per rep. Instead of losing range of motion throughout a set of 6-8 the short rest will help to recover just enough to repeat the same ROM for the next cluster)
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Minutes 27-40
Accessory/ Core
2 sets;
x8-12 DB bent over rows
x8-16 DB upright rows
x4-12 barbell rollouts

Minutes 45-60

4 rounds for time:

x21 dbl. dumbbell clean and jerks
x15 toes to bar
x90 double-unders

(select a manageable weight for the clean and jerks, scale the toes to bat to a hanging knee raise, med-ball sit up through, or v-up)

Minutes 0-10
Prep-work).
2 rounds:
-30' duck walk
-30' spiderman lunge
-30 second KB counterbalance squat

_______

Minutes 10-15
BB Warm Up).
1 set-
x5 mid-thigh RDLs (focus on shoulders staying in front of the bar)
x5 mid-thigh RDL jump
x5 mid-thigh high pulls
x5 mid-thigh power cleans
x5 front squats
x3 3-position squat cleans (pausing at the high hang, mid-thigh, and mid shin positions on the way up and down)

*The intent of this barbell warm up should be to practice staying balanced throughout the lift, maintaining a close proximity of the bar to your legs, and prioritizing a full extension of the legs during the pull before using the arms to assist in the catch on the shoulders.
________

Minutes 15-30
Oly Work).
Slow pull power clean +Front squat:
4x2+1
*increase weight from last week 5-10 pounds from last week

*During the "slow pull" you should focus on passing through both "phases" of the pull that we have been working on during the previous 3-week cycle with our pauses. The slow pull is intended to add fluidity to the transition from one phase to the next during the pull from the floor.

*As a reminder, the "leg-press" is the phase from the floor to roughly the knee. During this phase your back angle will stay the same and the movement will be initiated through the extension of your knees. The "sweep" phase is from roughly the knee to the high hang. During this phase you will keep the bar close to your legs as it travels up your thighs and your torso becomes slightly more vertical

("2+1" refers to performing 2 slow pull power cleans and then 1 front squat. In other words, each set will be 2 power cleans + 1 front squat)

________

Minutes 30-45
Squats).
Slow eccentric front squats (3 count lower)
3x4
-rest 2 minutes between sets-
*increase weight from last week 5-10 pounds from last week

*The point of the slow eccentric for us is to develop control throughout the entire squat. The last 3 weeks focused on development of proper posture and depth specifically in the bottom position. Now we will increase the time of each rep and slow the eccentric portion down to re-enforce this strong posture and position.

Minutes 45-60
5 rounds:
x6-8 goblet hold step back lunges *heavy
-30 seconds of jump squats to a 6" target

-rest ~2 minutes between rounds-