Mobility + Activation
200 Meter Jog
3 Minutes Banded Scarecrow
200 Meter Jog
3 Minutes Squat Rocks
200 Meter Jog
Two sets of:
Incline Y’s, T’s, W’s x 6-8 reps each
Bird Dog Rows x 6-8 reps per side
“Barbell Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
A.
Static Handstand Hold
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 45 seconds effort
*Attempt to control this handstand with your fingertips (hands straight), avoiding hitting the wall if possible. Hold for max time without the assistance of the wall.
Interval 2 – Donkey Kicks to Wall (3 stage) x 45 seconds effort
and then complete …
Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Pop Swing x 5 reps
Interval 2 – Muscle-Up Transition (Feet on Box) x 1-5 reps
Option 2 –
Every 30 seconds, for 4:30 minutes (3 sets) of:
Interval 1 – Speed Swing x 2 reps
Interval 2 – Shove Pop Swing x 1 rep
Interval 3 – Muscle-Up x 1-5 reps
B.
Four sets of:
4 Front Squats @ 75%
Immediately followed by…
8 Back Squats (same bar)
Rest 2-3 minutes between sets
C.
Every 2 minutes, for 12 minutes (6 sets):
Pause Slow Pull Clean & Jerk
*Set 1 = @ 60% of 1-RM Clean & Jerk
*Set 2 = @ 65% of 1-RM Clean & Jerk
*Set 3 = @ 70% of 1-RM Clean & Jerk
*Set 4 = @ 75% of 1-RM Clean & Jerk
*Set 5 = @ 78% of 1-RM Clean & Jerk
*Set 6 = @ 80% 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 – pause for 3 seconds. Then you can execute the extension at full speed to complete the clean, then the jerk)
D.
Off-Season Bound || Hypertrophy Sets
A.
Three sets of:
20 See Saw Dumbbell Bench Press (10/Arm)
Followed by…
8-10 Deficit Tempo Push-Ups
@ 2111
Rest as needed between sets
*Set deficit height to 4-8″ based on ability.
B.
Three sets of:
8-10 Single Arm Dumbbell Rows Each Arm
Rest 30 seconds
30-45 Second Side Plank Each Side
Rest 1-2 minutes between sets
Semi-Finals Bound || Conditioning
A.
Against a 3 minute clock, perform as many reps as possible of:
300 Foot Shuttle Run (25 foot increments)
10 Lateral Burpee Over Dumbbell
200 Foot Shuttle Run (25 foot increments)
Max Reps Alternating Dumbbell Snatches in the remaining time
Rest 90 seconds between sets and perform a total of FOUR sets
35-54: 70/50 lbs
55+: 55/35 lbs
*You do not have to alternate arms but please try to split as evenly as you can to reduce risk of imbalances.
B.
Three sets of:
8-10 Single Arm Dumbbell Rows Each Arm
Rest 30 seconds
30-45 Second Side Plank Each Side
Rest 1-2 minutes between sets
General Training Notes:
Off-Season bound athletes have a purely strength based day! You’ll be doing some heavy front squats that go immediately into back squats. You will rack the bar after your four front squats, then immediately go into your back squat position and start your 8 reps of back squats. Ensure you get 2-3 minutes rest between sets. We transition to clean & jerks for the next portion of our cycle with an emphasis on the pull today. The slow pull doesn’t mean the clean is slow, it just means that your first pull (from the ground to mid knee) is slow so that you train yourself to be patient over the bar. The slow pull translates very well with athletes to help them stay connected to the bar and to keep their lats engaged so the bar stays close. After your clean get settled, then perform your jerk. If you are working on jerk mechanics then please hold your receiving position for 2-3 seconds to continue to instill a solid, tight landing position. After your six sets comes some hypertrophy sets targeting the horizontal pushing and rows. IF you have deemed that you need to prioritize aerobic work over strength work then skip this portion and complete the optional row session instead.
Semi-Final bound athletes will follow the same pattern of squats and then clean & jerk. From there you will complete the max reps conditioning piece. You’ll do some quick shuttle runs, into lateral burpees over the dumbbell (please be safe here) and then into heavy alternating db snatches. The intention is to have you winded while moving the heavy dumbbell. That being said please be safe and do not be out of control on your burpees! You’ll then finish up with some dumbbell rows and side plank holds.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Row
Every 8 minutes, for 24 minutes, complete (3 sets):
1,500 Meters