Workout of the Day

Friday GS&C

Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Athlete Instructions
Week 3 of 6 Strength | Olympic Lifting Cycle
Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG.

For time:
25 Burpees Over Bars
7 Hang Power Snatches
20 Burpees Over Bars
6 Hang Power Snatches
15 Burpees Over Bars
5 Hang Power Snatches
10 Burpees Over Bars
4 Hang Power Snatches
5 Burpees Over Bars
3 Hang Power Snatches

Weight on Snatch: moderate load

Thursday GS&C

Complete as many rounds as possible in 28 mins of:
Partner Run, 400 m
60 Ring Rows
80 Weighted Sit-ups, pick load
100 Plate Lunges, pick load

Athlete Instructions
Complete in teams of 2.
Ring Rows / Strict Pull-ups
Weighted Sit-ups- with plate
Plate Lunges- gun hold

P1 works while P1 rests. The 400m Run will be completed together, all other work will be split as needed. Option for Strict Pull-Ups.

STRENGTH SQUAD
Strict Press Max Effort and Deadlift Giant Set

Wednesday GS&C

Pause Deadlift 3-3-3-3-3

Use the same Moderate weight for all 5 sets. Pause for :02 below the knee on the way up and down each rep. Option for Clean Grip or Snatch Grip.

3 rounds, 1 min per station, for max reps of:
Wall Ball
Sumo Deadlift High-pull
Box Jump (step down)
Push Press
Row Calorie
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Coaching Note: Weight for Sumo DL High Pull and Push Press should be no heavier than 55/75lbs

Tuesday GS&C

For time:
10-20 Bike Calories
10 Toes-to-somethings
10-20 Bike Calories
15 Toes-to-somethings
10-20 Bike Calories
20 Toes-to-somethings
10-20 Bike Calories
25 Toes-to-somethings
10-20 Bike Calories
30 Toes-to-somethings

Options:
TTB
Knee to Chest
Toes to Post
Vup/ tuck up
Sit Up

POST WORKOUT FINISHER

2-3 rounds for quality of:
10 Dumbbell Front Raises, pick load
10 Dumbbell Lateral Raises, pick load
10 Dumbbell Upright Rows, pick load
:20-:40 Hollow Hold

STRENGTH SQUAD
Back Squat Max Effort and Bench Press Press Giant Set

Monday GS&C

Clean & Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Week 3 of 6 Strength | Olympic Lifting Cycle
Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG.

Complete as many rounds as possible in 10 mins of:
1 Power Clean, pick load
5 Handstand Push-ups/ Challenging Push Up
15 Air Squats

Pushing Options:
HSPU
Pike Push Up
Hand Release Push Up
Push Up
Elevated Push Up