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
Line Hops
Behind the Neck Snatch Grip Press
Alternating Lunges
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
American KB Swing Technique
5 KB Swings
5 Dead Stop American KB Swings
8 American KB Swings With Coach
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
Line Hops
Behind the Neck Snatch Grip Press
Alternating Lunges
Pull-up Negatives
Plank
American KB Swing Technique
5 KB Swings
5 Dead Stop American KB Swings
8 American KB Swings With Coach
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
-Into-
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Wall Ball Thrusters
Ring Rows
Inchworm Push-Ups
Supermans
Clean and Jerk Technique Breakdown: (With Coach Using PVC)
5 Push Jerks
5 Split Jerks
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Clean Muscle
5 Clean Power
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
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: (3 Min)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (7 Min)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Walking Lunges
Single Arm Ring Row Right
Single Arm Ring Row Left
Push-Ups
Supinated Pull-up Negatives
Clean and Jerk Technique Work: (With Coach Using Pvc)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Power Clean
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: 3 Jerk Balance + 3 Tall 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 No-Feet Snatch + 3 Tall Snatch w/ 2s pause in catch

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Air Bike or Row
Cossack Squat
Band Good Morning
Band Overhead Press
Band Row
Push Press Mobility:
15 Seconds On / 3 Seconds Off
Prayer Stretch
Forearm Stretch
Push Press Technique and Build Up:
8 Pvc Front Rack Knee Bend (With Coach)
8 Pvc Front Rack Knee Bend Drive Onto Toes (With Coach)
8 Pvc Push Press (With Coach)
8 Reps @ Light Weight (About 50% 1 Rep Max)
5 Reps @ Moderate Weight (About 60% 1 Rep Max)
3 Reps @ Starting Work Weight (About 70% 1 Rep Max)
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
Plank
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:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Air Bike or Row
Cossack Squat
Band Good Morning
Band Overhead Press
Band Row
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
-Into-
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Squat Hops
Db Push Press
Alternating Single Leg Glute Bridge
Db Bent Over Row
Sumo Deadlift Technique and Build Up:
15 KB Good Mornings
8 Pvc Sumo Deadlift With Coach
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 70% 1 Rep Max)
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
-Into-
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Squat Hops
Db Push Press
Alternating Single Leg Glute Bridge
Db Bent Over 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
Jumping Jacks
Haning Leg Raises
Alternating Lunges
Pull-up Negatives
Db Romanian Deadlifts
Db Snatch Specific Warm-up (With Coach):
5 Db Sumo Deadlift
5 Db Sumo Deadlit High Pull
5 Db Snatch
Strict Pull-up Work:
30 Seconds Passive Hang
-Into-
3 Sets
8 Hammer Curls
6 Paused Negative Pull-Ups (Pause 3 Seconds With Chin Over the Bar)
Rest 30 Seconds
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
Jumping Jacks
Hanging Leg Raises
Alternating Lunges
Pull-up Negatives
Db Romanian Deadlifts
Db Snatch Specific Warm-up (With Coach):
5 Db Sumo Deadlift
5 Db Sumo Deadlift High Pull
5 Db Snatch
Strict Pull-up Work:
30 Seconds Passive Hang
-Into-
3 Sets
8 Hammer Curls
6 Paused Negative Pull-Ups (Pause 3 Seconds With Chin Over the Bar)
Rest 30 Seconds
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
Air Squats
Glute Bridge
Push-up Negatives
Ring Rows
Clean and Jerk Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Prayer Stretch
Clean and Jerk Technique Breakdown: (With Coach Using Pvc)
5 Push Jerks
5 Split Jerks
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Clean Muscle
5 Clean Power
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
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
Shuttle Runs
Air Squats
Glute Bridge
Push-up Negatives
Ring Rows
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
Air Squats
Ring Row
Walking Lunges
Push-up
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 Back 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
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: