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July 24

A- Practice and Refinement 12 mins to rotate between Squat Cleans and pull ups/C2B – 5-8 sets – No score on whiteboard Squat Cleans – Today’s focus will be on catching the bar in a deep squat and in good rack position Pull...

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July 23

Every 5 mins for 35 mins perform: 10 pull ups 10 HRPU or 8 HSPU 10 cleans 115/75, Sport 145/95 5 snatches 25 DU/50 Sport  

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July 22

A – 5 sets of unbroken complex – every 3 mins on the min 9 DL 6 Hang Cleans 3 shoulder to OH B – 10 mins   10 mins to work to a moderate 3 rep OHS C – 10 sets, rest 1 min 10 burpees AFAP

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July 21

A – Practice/Refinement Front squat and wall balls – 10 mins From ground practice shoulder/elbow position in front squat.  Check hip depth – sets of 5 – building weight  Wall ball – refine hand position and practice...

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July 20

A – Snatch Practice/Refinement – 10 mins Practice sets of 3 – Rotate through the following drills.  Coaches explain expectation of each. You’ll need two bars – one light for the power snatch/Hang Squat snatch and one...

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July 19

A – Practice/Refinement – Squat Clean/Dips – 10 mins Squat Clean – From extreme high hang or from full hip extension. Practice dropping underneath lightweight or bar Dips – Work range of motion and kip for your dips...

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July 18

35 mins to get through   Row 500 Run 400 Row 300 Run 200   ***30 wall balls/50 sport***   Ride 40/30CALS 40 Box Jumps 40 Hang Cleans 115, 80, 155/105 sport   ***30 wall balls/50 sport***   100 DU/200 sport 75 sit ups 50...

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July 17

A – 7 mins  -Practice/Refinement/Coaching time HSPU **newer athletes work on getting upside down and/or HSPU to a stack of abmats **coaches explain kip strategy in HSPU **Experienced athletes practice games standard, deficit and efficient...

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July 16

With a partner: Run 800M with wall ball – One partner carries at a time 100 Wall balls Row 1000M – Partner holds WB in overhead position while other rows 100 Push-ups Ride 60 calories (M/F teams 55 Cals, F/F teams 48 Cals) –...

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July 15

A. Active warm up once the class is loose, the coach will lead the class through the following moves with just the bar: OHS Snatch Balance Hang Squat Snatch   B. Snatch Technique practice – 0-2 mins – 2 Muscle Snatches from...

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July 14

A. Front Squats – Every other min on the minute – 14 mins Rep Scheme: 8, 6, 4, 2, 4, 6, 8 Workout Strategy – Use the first set of 8, 6, and 4 as active warm up so you can hit the sets of 2, 4, 6, and 8 hard.   B. 6 sets...

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July 13

A – 4×4 Push Press – 10 mins   B –  EMOM 6 mins Athlete 10 DU 3 Jerks 135/95 Sport 20 DU 3 Jerks 185/125   C – 12 min AMRAP 3 muscle ups (sport only) 3 strict pull ups or negatives 10 kipping pull ups or...

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