Thursday

Context: Practice – Break up the larger sets before your form breaks down Dynamic Warm Up : 3 sets of 5 Push-Ups, 5 Air Squats, 5 Deadbug extensions (each side), 5 Spiderman Lunges (each side). Then 5,4,3,2,1 with an empty bar: Straight Leg Deadlift, Hang Muscle...

Wednesday

Context: Competition – The differences between Cleans and Deadlifts! Dynamic Warm Up: 2 min Row or Airdyne. Then 2 rounds: 5 Side Lunges per side, 5 Single Arm Ring Row per side, 5 Glute Bridges, 10 Push-Ups with Shoulder Tap. Then 3 sets of 5 with an empty bar:...

Tuesday

Context: Practice – Make sure you are resting 2-3 minutes between lifts Dynamic Warm Up : Coaches Choice Strength Super Set: Deadlift (7×1) @85%Strict HSPU deficit (7×3) MetCon: “Snake River” 4 rounds for time of: 10 Broad Jumps, 10 Power...

Monday

Context: Competition – Go for a big load on the Snatches because this is going to be the next strength focus. Dynamic Warm Up : 3 rounds: 8 Ring Rows, 8 Push-Ups, 8 Goblet Squats, 2 Crab Bridges, 2 Inch Worms, then 3 sets of 5 with an empty bar Snatch Grip Deadlifts,...

Friday

Context: Practice – How negatives (eccentric) movements affect hypertrophy Dynamic Warm: 3 sets of 8 Single Leg Deadlift each leg, 8 Goblet Squats, 8 Single Arm Bent Over Rows, 8 Single Arm Shoulder Press Skill Practice Warm Up: Ring Outs 3×5 Rest as needed...

Thursday

Context: Practice – Pacing the Row Dynamic Warm Up : Coaches Choice MetCon: “Castle in the Clouds” For 2 cycles: In 13 mins do: Row, 1200/1000 m then in the remaining time, AMRAP of: 8 Shoulder Press, 95/65 lbs 8 Hang Power Snatches, 95/65 lbs 12 Supine Ring Rows...

Wednesday

Context: Practice – Why static core work is important Dynamic Warm Up: 2 min Jump rope, then 3 sets of: 8 Kip Swings 8 Goblet Squats 8 Ring Rows 4L/4R Single Arm Presses 2 Crab Bridges 3 Inch Worms Skill Practice Warm Up :6 rounds for quality of: Hollow Hold, 30 secs...

Tuesday

Context: Competition Dynamic Warm : 2 min Row, then 2 rounds of 10 Reverse Lunges, 10 Jumping Jacks, 10 Leg Swings, 10 Big Arm Circles (each direction), 10 Shoulder Taps in Plank. Then 5,4,3,2,1 of Straight Leg Deadlift, Muscle Clean, Thruster For quality: Ring Muscle...

Monday

Context: Practice – Russian Swings vs American Swings Dynamic Warm Up: 400m Run or 2 min Jump rope, Then 5,4,3,2,1 with an empty bar: Jefferson Curl,Straight Leg Deadlift, Shoulder Press, Good Morning, Back Squat. Strength: Superset11 x 1 Deadlift @75% (same across...

Friday

Context: Practice – Do the first round or two at the most advanced levels possible, then scale down if needed. Dynamic Warm Up Option: 4 Rounds: 5 Samson Lunges5 Push-Ups5 Kip Swings 5 Up Downs Strength:Overhead Squat 1×3 Use the heaviest weight you can for the...