The winner is Holly
 Warm Up
3 Rounds 250M Row 5 Strict Pullup 5 Clean High Pull (35%, 45%, 55%) Workout 20 min 10 Ring Rows 10 GHD Raise 10 Power Clean @ 55% Oly Rest Day Stretch 2 Min Bicep Stretch / each 2 min Banded Trap Stretch / each 2 min Foam Roll Glute 2 min Sit and Reach
0 Comments
 Warm Up
3 Rounds 10 Box Jumps 10 Situps 10 Pushups Workout 50, 40, 30, 20, 10 Double Unders Floor Wiper (single count, 1 plate = 1 pt) OlyTechnique Primer of Choice (15 reps) pick one Clean Turn Over Precision Snatch Turn over Speed Split Jerk Balance Tall Clean Precise Turn Over Snatch - Heavy Single x 1 Clean and Jerk - Heavy Single x (1+1) Front Squat - 70% x 2, 80% x 2, 85% x 2 x 3 sets Quarter Squat Jump - 40% x 3 x 4 sets Stretch 2 min ab stretch leaning back (end of video) 2 min Banded Tricep Stretch / each 2 min Calf Stretch  Warm Up
3 Rounds 10 cal Row 5 Squat Therapy 4 Front Squat (45%, 55%, 65%) Workout 3 Rounds 10 Front Squat @ 65% 15 Cal Assault Bike 20 Wall Balls @ 10% Clean and Jerk Oly Rest Stretch 2 min quad stretch / each 2 min Hamstring Stretch / each 2 min Foam Roll Glute  Warm Up
3 Rounds (55%, 75%, 100% of Working Weight) 250M Row 3 Power Clean 3 Push Jerk Workout For time: 30 Clean and Jerk (95/135 lb) Compare to 10/10/23 Oly Press in Snatch (ascending weights) - x 5, 4, 3, weight of choice Power Snatch + Overhead Squat (3 sec hold in bottom, % of RM) - Relative Max x (1+1), 90% x (1+1), 95% x (1+1) Power Jerk + Jerk - 70% x (1+1), 75% x 2 x 3 sets Snatch Balance (3 sec hold in bottom of second rep) - 70% x 2 x 4 sets Stretch 2 min Banded Trap Stretch / each 2 min Banded Tricep Stretch / each 2 min banded lat stretch / each  Warm Up
3 Rounds 10 Sumo Deadlift High Pull w/ Bare Bar 10 Situps 10 Ring Rows Workout 5 Rounds 1 Rope Climb 10 Deadlift @ 55% 30 Sec L-Sit Oly Slow-Pull Clean (5 sec to mid thigh) + Hang Power Clean + Hang Clean (mid thigh) - 4 sets of (1+1+1), weight of choice Clean & Jerk (% of HS) - Heavy Single x (1+1), 90% x (1+1), 95% x (1+1), 100% x (1+1), 90% x (1+1), 95% x (1+1), 100% x (1+1) Clean Pull - 95% x 2 x 2, 100% x 2 x 3 sets Back Squat - 70% x 3, 75% x 3 x 3 sets Box Jumps - x 3 x 4 sets *Increase BOLD sets if feeling good Stretch 2 min Sit and Reach 2 min forearm stretch / each 2 min Cobra Position Gym is Closed for Memorial Day!
Here is one you can do from home for those who can't afford to take a rest day. Workout Bert For time: 50 Burpees 400-m Run 100 Pushups 400-m run 150 Walking Lunge 400-m run 200 Air Squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees 5/25
20 Min 10 Weighted Box Step @ 1/3 Back Squat 15 GHD Hamstring Curl 20 Air Squats 5/26 21 - 15 - 9 Tuck Jumps Skierg Cal 41 - 30 - 18 Russian Twist @ 1/3 Snatch 5/27 5 Rounds 1 Rope Climb 10 Deadlift @ 55% 30 Sec L-Sit 5/28 Test Grace 5/29 3 Rounds 10 Front Squat @ 65% 15 Cal Assault Bike 20 Wall Balls @ 10% Clean and Jerk 5/30 50, 40, 30, 20, 10 Double Unders Floor Wiper 5/31 20 min 10 Ring Rows 10 GHD Raise 10 Power Clean @ 55% Warm Up
10 Cal Assault Bike 10 Seated Box Jump 10 butt kickers Workout 20 Min 10 Weighted Box Step @ 1/3 Back Squat 15 GHD Hamstring Curl 20 Air Squats Oly Slow-Pull Snatch (5 sec to mid thigh) + Dip Snatch + Snatch Balance - 4 sets of 1+1+1, weight of choice Snatch (% of HS) Heavy Single x 1, 90% x 1, 95% x 1, 100% x 1, 90% x 1, 95% x 1, 100% x 1 Snatch Pull - 95% x 2 x 2, 100% x 2 x 3 sets Front Squat - 70% x 2, 80% x 2 x 2, 85% x 2 x 2 sets Back Squat Jump - 20% x 3 x 5 sets *Increase Bold sets if feeling good 8 week pulls & complexes - Week 7 of 8 Stretch 2 min Banded Hamstring stretch / each 2 min quad stretch / each 2 min Banded Trap Stretch / each  Warm Up
3 Rounds 10 Cal Assault Bike 10 Situps 10 Russian Twist 5 CARS each side Workout 3 Rounds 6 Push Press @ Max Shoulder Press 12 Land Mines Twist @ 25% Snatch 24 Knee to Elbow Oly Rest Day Stretch 2 min Cobra Position 2 min Banded Tricep Stretch / each 2 min Banded Trap Stretch / each  Warm Up
3 Rounds 250M Row 100 Ft butt kickers 100 Ft Toy Soldier 10 Ring Rows Workout Test 5 rounds for time of: 800-m Run 30 Kettlebell Swing (53/70 lb) 30 Pullups Compare to 5/16/22 Oly Technique Primer of Choice (15 reps) pick one Clean Turn Over Precision Snatch Turn over Speed Split Jerk Balance Tall Clean Precise Turn Over Snatch - (% of HS) Heavy Single x 1, 80% x 1, 85% x 1, 90% x 3, 85% x 1, 90% x 1, 95% x 1 Clean and Jerk (% of HS) - Heavy Single x (1+1), 80% x (1+1), 85% x (1+1), 90% x (1+1), 85% x (1+1), 90% x (1+1), 95% x (1+1) Front Squat - 70% x 2, 75% x 2, 80% x 2, 85% x 2 x 3 sets Quarter Squat Jump - 40% x 3 x 4 sets Stretch 2 min Calf Stretch / each 2 min banded lat stretch / each 2 min Banded Hamstring stretch / each |
