Workouts

10x PVC Shoulder Rotations
6x Band Pull Apart
5x Band OHS
5x Empty Bar Good Morning
4x Curtsy Lunge 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 Above Knee + 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
Shuttle Runs
Passive Hang
Alternating Lunges
Pike Push-Ups
Ring Rows
Plank
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:

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

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
Passive Hang
Alternating Lunges
Pike Push-Ups
Ring Rows
Plank
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
Bike or Row
Air Squats
Push-up Negative
Pull-up Negative
KB Swing
Sumo Deadlift / Clean & Jerk Mobility:
15 Seconds Work / 3 Seconds Rest
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Forward Fold Stretch
Forearm Stretch per Side
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 Front Squat
5 Squat Clean
Sumo Deadlift Technique and Build Up:
15 KB Good Mornings
15 KB Swings
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:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Bike or Row
Air Squats
Push-up Negative
Pull-up Negative
KB Swing
Clean & Jerk Mobility:
15 Seconds Work / 3 Seconds Rest
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Forward Fold Stretch
Forearm Stretch per Side
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 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 2 Rounds
Skipping
Band Good Morning
Band Back Squat
Band Overhead Press
Band Row
Band Hip Flexor March
20 Seconds Work / 30 Seconds Rest
1) Hops
2) Hops on Target
3) High Hops on Target
4) Hops on Target Single Penguins
5) High Hops on Target Single Penguins
6) High Hops on Target Double Penguins
7) Single Under
8) High Hip Single Under
9) 3 Single Under 1 Double Under
10) 2 Single Under 1 Double Under
11) 1 Single Under 1 Double Under
12) Double Under Attempts
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-Ups
Empty Barbell Row
Glute Bridge
Bench Press Warm-up
20 Seconds Work / 5 Seconds Rest
Prayer Stretch
Band Face Pulls
KB Windmill Right
KB Windmill 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 Good Morning
Band Back Squat
Band Overhead Press
Band Row
Band Hip Flexor March
20 Seconds Work / 30 Seconds Rest
1) Hops
2) Hops on Target
3) High Hops on Target
4) Hops on Target Single Penguins
5) High Hops on Target Single Penguins
6) High Hops on Target Double Penguins
7) Single Under
8) High Hip Single Under
9) 3 Single Under 1 Double Under
10) 2 Single Under 1 Double Under
11) 1 Single Under 1 Double Under
12) Double Under Attempts
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
Db Row
Db Floor Press
Goblet Squat
Lying Leg Raises
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
Shuttle Runs
DB Row
DB Floor Press
Goblet Squat
Lying Leg Raises
Db Snatch Technique Breakdown: (With Coach)
5 DB Sumo Deadlift
5 DB Sumo Deadlift High Pull
5 DB 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
Jumping Jacks
Alternating Lunges
Elevated Push-Ups
Ring Rows
Passive Hang
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
Empty Barbell Row
Walking Lunges
Empty Barbell Overhead Press
Back Squat Mobility:
20 Seconds Work / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Kneeling Inner Thigh Stretch Right
Kneeling Inner Thigh Stretch Left
Back Squat Warm-Up:
16 High Plank Leg Lifts
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
Jumping Jacks
Alternating Lunges
Elevated Push-Ups
Ring Rows
Passive Hang
Front Squat Mobility:
15 Seconds On / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Prayer Stretch
Kneeling Inner Thigh Stretch Right
Kneeling Inner Thigh Stretch Left
Front Squat Technique and Build Up:
15 Plate Good Morning
15 Plate Squat
8 Pvc Front Squat 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:
5 Squat Clean
Bathroom Break and Scaling Options:

30 Seconds Work / 5 Seconds Rest X 2 Rounds
High to Low Planks
Band Overhead Press
Glute Bridge
Elevated Push-Ups
Push Press Specific Warm-Up:
On Coaches Call Out Thumbs on Shoulder Dip and Drive (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Thumbs on Shoulde Drip, Drive, and Press (Enough Reps to See Everybody Do a Few and Make Corrections)
10 Empty Bar Strict Press
8 Light Weight Strict Press
5 Moderate Weight Strict Press

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
Skip
Inchworms
Glute Bridge
Ait Squat
Ring Row Round 1 / Strict Pull-Ups or Negative Pull-Ups Round 2
Toes to Bar Work:
30-60 Second Passive Hang
8 Strict Toes to Bar or Knees to Elbows or Knees to Chest or Leg Raises or Knee Raises
5 Tuck UPS
5 Kipping Tuck Up
5 Kipping Toes to Bar or Knees to Elbows or Knees to Chest or Leg Raises or Knee Raises
Bathroom Break and Scaling Options:

10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
6x Empty Bar Good Morning
6x Alt. Lunge & Twist to 2s hold

w/ empty bar
A) 3 sets: 3 Push Press + 2 Push Jerk
B) 3 sets: 3 Jerk Balance + 3 Tall Split Jerk
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean + 3 Front Squat
D) 3 sets: 2 Dip Power Clean + 2 Dip Clean

10x PVC Shoulder Rotations
6x Band Pull Apart
5x Plate Halos w/ light plate
5x Band Good Morning
4x Alt. Lunge & Reach Hold 2s

A) 3 sets: 5 Snatch Grip Push Press + 3 Snatch Balance + 3 OHS
w/ empty bar
B) 3 sets: 1 Snatch Deadlift + 1 Dip Shrug Pull Above Knee + 1 Dip High Pull
w/ empty bar
C) 3 sets: 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
Skipping
Walking Lunges
Negative Push-Ups
Ring Rows
KB Sumo Deadlifts
Double Under Skill Work:
20 Seconds Work / 30 Seconds Rest
1) Hops
2) Hops on Target
3) High Hops on Target
4) Hops on Target Single Penguins
5) High Hops on Target Single Penguins
6) High Hops on Target Double Penguins
7) Single Under
8) High Hip Single Under
9) 3 Single Under 1 Double Under
10) 2 Single Under 1 Double Under
11) 1 Single Under 1 Double Under
12) Double Under Attempts
Bathroom Break and Scaling Options:

30 Seconds Work / 5 Seconds Rest X 2 Rounds
Db Sumo Deadlift
Walking Lunges
Bent Over Db Rows
Hollow Hold
Deadlift Specific Warm-Up:
20 Seconds 90/90 Hip Roll Lift
20 Seconds Good Morning
20 Seconds Deadbug
20 Seconds KB Swing
15 Romanian Deadlift Empty Bar
On Coaches Call Out Sumo Deadlift (Enough Reps to See Everybody Do a Few and Make Corrections)