Workouts

10x PVC Shoulder Rotations
6x Band Pull Apart
5x Band OHS
5x Empty Bar Good Morning
4x Cossack Squat Hold 2s

A) 3 sets : 3 Snatch DL + 3 Hang Muscle Snatch + 3 OHS
w/ empty bar
B) 3 sets: 5 Snatch Grip Push Press + 3 Snatch Balance
w/ empty bar
C) 3 sets: 3 No-Feet Snatch
w/ 50% Snatch/Very Light

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Db Stiff Leg Deadlift
Alternating Lunges
Db Good Morning
Db Strict Press
Db Row
Bathroom Break and Scaling Options:

Chalk Talk
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Empty Barbell Romanian Deadlift
Empty Barbell Row
Glute Bridge
Bird Dog
Deadlift Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
90/90 Hip Roll Lift
Good Morning
Db Pull Over
Deadbug
Romanian Deadlift Empty Bar
Bathroom Break

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Db Stiff Leg Deadlift
Alternating Lunges
Db Good Morning
Db Strict Press
Db Row
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Air Squats
Ring Rows
Push-up or Knee Push-up
Med Ball Stiff Leg Deadlift
Russian Twist
Run Warm-up
20 Seconds Foward Leg Swings per Side
20 Seconds Lateral Leg Swings per Side
20 Seconds Cross Body Arm Swings
20 Seconds Calf Stretch per Side
20 Seconds Runner Stretch per Side
20 Seconds Quad Stretch per Side
200M Run
30 Seconds Lengths Skipping A’s
30 Seconds Lengths Butt Kickers
30 Seconds Punter Kicks
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Air Squats
Ring Rows
Push-up or Knee Push-up
Med Ball Stiff Leg Deadlift
Russian Twist
Run Warm-up
20 Seconds Forward Leg Swings per Side
20 Seconds Lateral Leg Swings per Side
20 Seconds Cross Body Arm Swings
20 Seconds Calf Stretch per Side
20 Seconds Runner Stretch per Side
20 Seconds Quad Stretch per Side
200M Run
30 Seconds Lengths Skipping A’s
30 Seconds Lengths Butt Kickers
30 Seconds Punter Kicks
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Alternating Lunges
Ring Row
Elevated Push-up
Glute Bridge
Plank
Snatch Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Prayer Stretch
Snatch Technique Breakdown: (With Coach Using PVC)
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Elevated Push-up
Empty Barbell Underhand Row
Glute Bridge
Bench Press Warm-up
20 Seconds Work / 5 Seconds Rest
Prayer Stretch
Band Face Pulls
Single Dumbbell Bench Press Right
Single Dumbbell Bench Press Left
Empty Bar Bench Press
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Alternaing Lunges
Ring Row
Elevated Push-up
Glute Bridge
Plank
Snatch Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Prayer Stretch
Snatch Technique Breakdown: (With Coach Using Pvc)
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Behind the Neck Pvc Snatch Grip Press
Pull-up Negatives
Sumo Squats
Sit-Ups
Db Romanian Deadlift
Snatch Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Prayer Stretch
Snatch Technique Breakdown: (With Coach Using Pvc)
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Behind the Neck PVC Snatch Grip Press
Pull-up Negatives
Sumo Squats
Sit-Ups
DB Romanian Deadlift
Snatch Technique Breakdown: (With Coach Using Pvc)
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Alternating Single Leg Glute Bridge
Dynamic Squat Stretch
Band Rows
Inchworm Push-up
Deadbug
Back Squat Mobility:
20 Seconds Work / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Seal Stretch
Half Saddle Quad Stretch Right
Half Saddle Quad Stretch Left
Back Squat Warm-Up:
16 Glute Bridge
12 Plate Squat
8 Empty Barbell Back Squat
Bathroom Break and Scaling Options:

Chalk Talk: (3 Minutes)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Split Squat Right
Split Squat Left
Ring Row
Push-up
Glute Bridge
Front Squat Mobility:
20 Seconds Work / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Prayer Stretch
Assisted Squat Hold
Front Squat Warm-Up:
16 Alternating Single Leg Glute Bridge
12 Plate Squat
10 Empty Bar Front Squat

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Alternating Single Leg Glute Bridge
Dynamic Squat Stretch
Band Rows
Inchworm Push-up
Deadbug
Mobility:
20 Seconds Work / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Seal Stretch
Half Saddle Quad Stretch Right
Half Saddle Quad Stretch Left
Bathroom Break and Scaling Options:

Chalk Talk
General Warm-Up:
30 Seconds Work / 5 Seconds Rest
Db Overhead Press
Db Row
Band Tricep Extensions
Band Bicep Curls
Strict Press Build Up:
10 Empty Bar Strict Press
8 Light Weight Strict Press
5 Light Weight Strict Press
Bathroom Break

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
High to Low Plank
Dynamic Squats
Broad Jumps
Med Ball Overhead Press
Ring Rows
Bathroom Break and Scaling Options:

A) 3 sets: 2 BTN Push Press + 2 BTN Split Jerk + 2 Split Jerk
w/ empty bar
B) 3 sets: 3 Tall Muscle Clean + 3 Front Squat
w/ empty bar
C) 3 sets: No-Feet Clean
w/ 50% Clean/ Very Light

10x PVC Shoulder Rotations
6x Band Pull Apart
5x Band OHS
5x Empty Bar Good Morning
4x Cossack Squat Hold 2s

A) 3 sets : 3 Snatch DL + 3 Hang Muscle Snatch + 3 OHS
w/ empty bar
B) 3 sets: 5 Snatch Grip Push Press + 3 Snatch Balance
w/ empty bar
C) 3 sets: 3 No-Feet Snatch
w/ 50% Snatch/Very Light

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Air Squat
Med Ball Clusters
Alternating Single Leg Glute Bridge
Ring Row
Sit-Ups
Jerk Technique Breakdown: (With Coach)
5 Dip and Punch With Empty Hands
5 Db Push Jerks
5 Db Split Jerks
Stiff Leg Deadlift Technique:
8 Bodyweight Hip Hinge
8 Empty Bar Romanian Deadlift (Don’t Touch Floor)
5 Light Weight Stiff Leg Deadlift (Touch Floor)
3 at Starting Weight Stiff Leg Deadlift
Bathroom Break and Scaling Options:

Chalk Talk
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Empty Barbell Romanian Deadlift
Empty Barbell Row
Glute Bridge
Bird Dog
Deadlift Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
90/90 Hip Roll Lift
Good Morning
Db Pull Over
Deadbug
Romanian Deadlift Empty Bar
Bathroom Break