The winner is Dan H
 Warm up
2 min Assault Bike 10 PVC Pass-throughs 5 Squat Therapy 4 Overhead Squat Workout Max Overhead Squat Compare 1/28/25 Oly Rest Day Stretch 2 min Barbell Trap Smash / side 2 min Banded Shoulder Stretch / Side 2 min Banded Hamstring stretch / side
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 Warm up
3 Rounds 5 Burpees 5 Strict Pullup 30 Single-under speed steps Workout 20 min 5 DB devils presses 10 Archer Ring Rows (5 each side) 15 Ski Jumper over dumbbell Oly Snatch High Pull + Snatch No Jump - 60% x (1+1) x 5 sets Heaving Snatch Balance + Overhead Squat (% of OHS) - 70% x (1+1) x 5 sets Snatch Push Presses (% of snatch) - 70% x 3 x 3 sets 3 Rounds Russian Twist x10+/side Pullups x max Stretch 2 min barbell bicep mash / each 2 min Foam Roll Calves / each 2 min forward bend stretch  Warm up
3 Rounds 250M Row 20 Double Unders 10 Situps Workout 20 - 2 Tuck Jumps 2 - 20 Heavy Russian KB Swing Oly Tall Clean (light weight by feel) - 3 x 5 sets Clean Pull + Clean - 70% x (1+1) x 5 sets Clean Pull to Hold - 85% x 3, 90% x 3 x 2 sets Front Squat - 65% x 3 x 3 sets 3 Rounds Weighted Glute Bridges x 10 Weighted Side Plank x 20-30 sec Stretch 2 min Rocking Calf Stretch / each 2 min Sit and Reach 2 min ab stretch leaning back (end of video)  Warm up
3 Rounds 10 Cal Assault Bike 10 Russian Twist 5 Back Squat 55%, 65%, 75% Workout 5 Rounds 3 Back Squat @ 85% 15 Land Mines Twist @ 25% snatch 20 GHD Raise Oly Push Jerk Behind Neck in Split (light weight by feel) - 3 x 5 sets Push Jerk Behind the Neck + Jerk - 70% x (1+1) x 5 sets Hang Power Clean (mid-thigh) + Push Press (% of PP) - 70% x (1+3) x 3 sets 3 Rounds Dead Bugs x 10+/side Bird Dog x 10/side Bent over row x 15 Stretch 2 min Hamstring Stretch / each 2 min quad stretch / each 2 min Sit and Reach 7/27
Test Glen Compare 7/15/20 7/28 5 Rounds 3 Back Squat @ 85% 15 Land Mines Twist @ 25% snatch 20 GHD Raise 7/29 20 - 2 Tuck Jumps 2 - 20 Heavy Russian KB Swing 7/30 20 min 5 DB devils presses 10 Archer Ring Rows (5 each side) 15 Ski Jumper over dumbbell 7/31 Max Overhead Squat Compare 1/28/25 8/1 Test Choe We have never done this one! 8/2 42 - 30 - 18 V Ups After each round 50 ft Broad Jumps  Warm up
3 Rounds 5 Power Clean (increase up to workout weight) 5 Piked push-up 5 Strict Pullups 50 ft Toy Soldier 50 ft butt kickers Workout Test For time: 30 Clean and Jerk 135 / 95 Run 1 mile 10 Rope Climb Run 1 mile 100 Burpees Compare 7/15/20 Oly Tall Snatch (light weight by feel) - 3 x 5 sets Snatch High Pull + Snatch - 70% x (1+1) x 5 sets Snatch Pull to Hold - 85% x 3, 90% x 3 x 2 sets Back Squat- 70% x 5 x 3 sets *increase BOLD sets if feeling good 3 Rounds Good Mornings x 10 (10% lighter) Weighted plank x 20-30 sec AKP - Week 4 of 12 Stretch 2 min Bicep Stretch / each 2 min Banded Trap Stretch / each 2 min Calf Stretch / each  Warm Up
3 Rounds 250 M Row 7 Ring Rows 5 Snatch High Pull Workout 21 - 15 - 9 Pullups Power Snatch @ 55% Oly Rest Day Stretch 2 min Banded Trap Stretch / each 2 min Bicep Stretch / each 2 min Barbell Lat Smash / each  Warm Up
3 Rounds 250 M Row 10 Air Squats 10 Ski Jumper Workout 20 min 20 Arm Haulers 100 ft backward Sled Drag @ 3/4 max BS 50 Double Unders Oly Muscle Snatch + Drop Snatch (% of snatch) - 43% x (3+3) x 3 sets Segment Snatch (knee) + Overhead Squat (% of RM) - RM x (1+1), 90% x (1+1), 90% x (1+1) Segment Clean (knee) + Front Squat + Power Jerk + Split Jerk (% of RM) - work up to a Relative Max x (1+1+1+1), 90% x (1+1+1+1), 90% x (1+1+1+1) Back Squat (% of RM) - RM x 5, 90% x 5, 90% x 5 *increase BOLD sets if feeling good 3 Rounds GHD Back Extension x 10 Abs of Choice Stretch 2 min Banded Crossbody Shoulder Stretch / each 2 min Foam Roll Hamstrings / each 2 min Foam Roll Calves (consider using a barbell) BBQ this Friday from 6 - 7. Burgers, dogs, chips, pop and beer will be provided. Feel free to bring a side if you wish.
-C-  Warm Up
3 Rounds 10 cal Assault Bike 30 sec Arch Hold 20 backward Walking Lunge Workout 1 - 10 Back-rack reverse lunges 5,10,15, 20, 25, 30, 35, 40, 45, 50 sec Sorenson hold (weighted if possible) Oly Rest Day Stretch 2 min Sit and Reach 2 min Standing Hamstring Stretch / each 2 min seated torso twist / each |
