Workouts

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
Band Glute Thrust Pull Through
Alternating Lunges
Negative Push-Ups
Lying Leg Raises
Bench Press Warm-up
20 Seconds Work / 5 Seconds Rest
Prayer Stretch
Band Face Pulls
Standing Single Arm Band Chest Press Right
Standing Single Arm Band Chest Press Left
Empty Bar Bench Press
-Into-
8 Reps @ Light Weight (About 40% 1 Rep Max)
5 Reps @ Moderate Weight (About 50% 1 Rep Max)
3 Reps @ Moderate Weight (About 60% 1 Rep Max)
1 Reps @ Starting Work Weight (About 65% 1 Rep Max)
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
Negative Push-Ups
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
Band Glute Thrust Pull Through
Alternating Lunges
Negative Push-Ups
Lying Leg Raises
Bathroom Break and Scaling Options:

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
Wall Balls
Inchworm
Cossack Squats
Pull-up Negatives
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:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Wall Balls
Inchworm
Cossack Squats
Pull-up Negatives
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
Skipping
Curtsy Lunge
Glute Bridge
Inchworm Push-up
Ring Row
Front Squat Mobility:
15 Seconds Hold / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Prayer Stretch
Kneeling Inner Thigh Stretch Right
Kneeling Inner Thigh Stretch Left
Front Squat Technique:
15 Plate Squat
8 Front Squat Empty Bar (With Coach)
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
Cardio of Choice
Air Squats
Med Ball Good Morning
Med Ball Overhead Press
Ring Row
Supermans
Back Squat Mobility:
20 Seconds Work / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Cat Cow
Kneeling Inner Thigh Stretch Right
Kneeling Inner Thigh Stretch Left
Back Squat Warm-Up:
16 Glute Bridge
12 Plate Squat
10 Empty Bar Back Squat With Coach
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
Air Squats
Med Ball Press Outs
Med Ball Romanian Deadlift
Lying Leg Raises
Bathroom Break and Scaling Options:

10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
6x Empty Bar Front Squat
w/ 2 hold in bottom
6x Spider Man Lunge 2s hold

w/ empty bar
A) 3 sets: 2 BTN Split Jerk + 2 Split Jerk
B) 3 sets: 3 Tall Power Clean + 3 Tall Clean
C) E130MOM3
2 Clean + 1 Split Jerk
55-65% C&J/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: 5 Snatch Grip Push Press + 3 Snatch Balance
w/ empty bar
B) 3 sets: 1 Snatch Deadlift + 1 Dip Shrug Pull + 1 Dip High Pull
w/ empty bar
C) 3 sets: 3 Tall Snatch + 3 OHS
w/ empty bar

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Med Ball Good Morning
Air Squat
Med Ball Floor Press
Ring Row
Sit-Ups
Jerk Technique Breakdown: (With Coach Using PVC)
5 Dip and Punch With Empty Hands
5 Push Jerks
5 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
Deadbug
KB Swing
Romanian Deadlift Empty Bar
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
Med Ball Good Morning
Air Squat
Med Ball Floor Press
Ring Row
Sit-Ups
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
Shuttle Runs
Ring Rows
Elevated Push-Ups
Walking Lunges
Knee Raises
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
Shuttle Runs
Ring Rows
Elevated Push-Ups
Walking Lunges
Knee Raises
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
Push-Ups or Knee Push-Ups
Squat Hops
Supinated Pull-up or Jumping Supinated Pull-up
Broad Jumps
Bench Press Warm-Up:
20 Seconds Work / 5 Seconds Rest
Prone T Raise
Prone Overhead Raise
High Plank Shoulder Taps
Empty Bar Bench Press
-Into-
8 Reps @ Light Weight (About 40% 1 Rep Max)
5 Reps @ Moderate Weight (About 50% 1 Rep Max)
3 Reps @ Moderate Weight (About 60% 1 Rep Max)
1 Reps @ Starting Work Weight (About 65% 1 Rep Max)
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
Negative Push-Ups
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
Push-Ups or Knee Push-Ups
Squat Hops
Supinated Pull-up or Jumping Supinated Pull-up
Broad Jumps
Bathroom Break and Scaling Options: