Tuesday, March 26th Performance Warm-up “5 easy rounds of: 10 press grip PVC overhead squats 10 Russian KB swings 10 goblet squats 30 double unders or practice” Strength “5 sets, working up in weight of: Power clean plus power jerk Squat clean plus split jerk” Performance Notes Be efficient, move quickly, and try to recover […]

Monday, March 25th Performance Warm-up “20 arm circles forward 20 arm circles backward 3 easy rounds of: 10 empty bar strict press 10 empty bar front squats 10 empty bar thrusters Run 200m Stretch wrists and quads for 5 mins” Strength “Back squats 5 at 60%, 3 at 70%, 1 at 80% Then 5 at […]

Saturday, March 23rd Performance Warm-up 3 slow rounds of: 20 external banded rotator rotations (each side) 20 internal banded rotator rotations (each side) 15 goblet squats with 2 second hold at bottom 30 second plank on elbows Strength Work up to 3 sets of 3 snatch pulls at 105% of your squat snatch. Then drop […]

Tuesday, March 19th Performance Warm-up 3 easy rounds of: Run 200m 10 push ups 20 walking lunges 30 seconds in the bottom of a 3rd world squat Then 2 mins of wrist mobilization (stretching, twisting, circles, etc.) Strength Cleans Spend 15 mins to up to 85% of your max 1RM clean. Work on using perfect […]

Monday, March 18th Performance Warm-up 3 easy rounds of: 20 arm circles forward 20 arm circles backward 10 slow burpees 30 second handstand holds or practice getting on the wall. Strength Squats Build your today’s heaviest FRONT Squat in 6 sets or less. Then, rest 3 mins and… Do 1 max set of back squats […]