The winner is Dan H
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Just a heads up ya'll. Lost and found is going to be donated next week. If you are missing something check it out before it goes away.
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 Warm Up
3 Rounds 250M Row 20 Double Unders 10 Pushups Workout 5 Rounds 1 min Assault Bike cal 1 min Burpee Box Jump @ 50% 1 min GHD Hip Extension 1 min Rest Oly Rest Day Stretch 2 min Calf Stretch / each 2 min Sit and Reach 2 min standing Figure 4 stretch / each  Warm Up
3 Rounds 10 Cal Assault Bike 10 Walking Lunge 20 Crossover singles Workout 15 Min 5 Back Squat 55% 10 Jumping Lunge 200 Ft Sled Drag @ 1/3 Max Back Squat Oly Press in Snatch (ascending weights) - x 5, 4, 3, weight of choice Power Snatch + Overhead Squat (3 sec hold in bottom, % of RM) - work up to a Relative Max x (1+1), 90% x (1+1), 95% x (1+1) Power Jerk + Split Jerk - 70% x (1+1) x 5 Snatch Balance (3 sec hold in bottom) - work up to a Heavy Single x 1 Stretch 2 min quad foam roll / each 2 min Foam Roll Hamstrings / each 2 min Foam Roll Calves / each Hey Y’all: My plan is to have the gym closed on Memorial Day. However, I don't anticipate leaving town. If anyone would like to do a remembrance workout, let me know and we will work it out to have the gym open for you.   Warm Up
3 Rounds 10 Cal Assault Bike 10 Pushups 10 Situps Workout 21 - 15 - 9 Jerk @ 55% Evil Wheel (same bar) Ring Dips 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 (1 singles each weight on the minute, then work to Heavy Single off the clock if feeling good) - 73% x (1+1) x 5 sets, 78% x (1+1) x 5 sets, 83% x (1+1) x 5 sets, Heavy Single x (1+1) Clean Pull - 95% x 2, 105% x 2, 110% x 2, 110% x 2 x 2 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 Banded Shoulder Stretch / Side 2 min ab stretch leaning back (end of video) 2 min Banded Tricep Stretch  Warm Up
3 Rounds 250M Row 3 Snatch High Pull 3 Hang Squat Snatch increase weight each round 35%, 45%, 55% Workout Max Snatch start at 60% Compare to 11/20/24 Oly Press in Clean (ascending weights) - x 5, 4, 3, weight of choice Snatch High Pull + Hang Snatch (knee) - 70% x (1+1) x 5 sets Power Clean + Power Jerk (% of RM) - Relative Max x (1+1), 90% x (1+1), 95% x (1+1) Push Press - work up to a Heavy Single x 1 Stretch 2 min Banded Trap Stretch / each 2 min banded lat stretch / each 2 min lacrosse ball upper back / side 5/18
Test Griff 5/19 Max Snatch Compare to 11/20/24 5/20 21 - 15 - 9Jerk @ 55% Evil Wheel Ring Dips 5/21 20 Min 5 Back Squat 55% 10 Jumping Lunge 200 Ft Sled Drag @ 1/3 Max Back Squat 5/22 5 Rounds 1 min Assault Bike cal 1 min Burpee Box Jump @ 50% 1 min GHD Hip Extension 1 min Rest 5/23 Test Eva 5/24 3 Rounds 6 Push Press @ Max Shoulder Press 12 Land Mines Twist @ 25% Snatch 24 Knee to Elbow  Warm Up
3 Rounds 10 Cal Assault Bike Alternate each round between 100 ft Toy Soldier butt kickers calf scoop stretch Workout Test 800 meter Run 400 meter Run (backwards) 800 meter Run 400 meter Run (backwards) Compare to 3/11/24 Oly Slow-Pull Snatch (5 sec to mid thigh) + Dip Snatch + Snatch Balance - 4 sets of 1+1+1, weight of choice Snatch (1 single each weight on the minute, then work to HS off the clock if feeling good) - 73% x 1 x 5 sets, 78% x 1 x 5 sets, 83% x 1 x 5 sets, Heavy Single x 1 Snatch Pull - 95% x 2, 105% x 2, 110% x 2, 110% x 2 x 2 Front Squat - work up to a Heavy Single x 1 Back Squat Jump - 20% x 3 x 5 sets *Increase Bold sets if feeling good 8 week pulls & complexes - Week 6 of 8 Stretch 2 min down dog 2 min Rocking Calf Stretch / each 2 min Foam roll tibialis anterior / each (shin)  Warm Up
3 Rounds 10 Cal Assault Bike 10 Walking Lunge 10 Situps Workout 5 Rounds 6 Weighted lunge @ 65% BS 12 Glute Bridges (same bar) 24 GHD Sit-up Oly Rest Day Stretch 2 min figure-4 glute foam roll / each 2 min Foam Roll Quad 2 min Foam Roll Hamstrings 2 min ab stretch leaning back (end of video)  Warm Up
3 Rounds 10 cal Assault Bike 10 Pushups Workout Death by Bench Press @ 55% Oly
Snatch - work up to Heavy Single x 1, 80% x 1, 85% x 1, 90% x 3, 80% x 1, 85% x 1, 90% x 1 Clean and Jerk (% of HS) - work up to Heavy Single x (1+1), 80% x (1+1), 85% x (1+1), 90% x (1+1), 80% x (1+1), 85% x (1+1), 90% 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 Doorway Pec Stretch / each 2 min Banded Tricep Stretch / each 2 min Tricep Foam Roll / each |
