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SkillEMOM for 10 minutes:Slow pull power snatch plus power snatch The focus on the snatches today is the same as on Monday’s cleans: precise positioning, first slowly, then at speed. The bar should be well above your knees before you speed up into the explosive portion of the lift on the slow pull rep. Set […]

Skill6 rounds:3 hard strict pull ups6 easy strict pull upsRest 1-2 minutes Use any combination of weights and bands that lets you hit 3 hard reps, quickly reduce the difficulty, and then follow up with about 6 more easy reps. Some potential combinations are below: 3 pull ups (grey band) plus 6 ring rows3 pull […]

SkillEMOM for 10 minutes:Slow pull power clean plus power clean Focus on precise positioning on the slow pull power clean; wait until you hit the bottom of your pockets before you start the explosive portion of the lift. Try to replicate that same positioning at full speed on the power clean. Workout of the Day4 […]

Workout of the Day3 rounds, 7 minutes on, 3 minutes off:100 drag rope single unders20 sit ups20 kettlebell swings20 sit ups After each of the 3 minute rests, pick up where you left off in the next 7 minute work interval; unlike yesterday’s workout, you’ll be tracking one running total today. Use a kettlebell that […]

Workout of the Day5 rounds, 3 minutes on, 1 minute off:20 medicine ball step ups15 wall balls10 power snatches Use a light weight on your barbell for this variation on a Chief-style workout; you should be able to do all ten snatches touch-and-go in one set, even if you choose to break them up for […]

Skill5 sets of 5 deadliftsImmediately after each set of deadlifts, complete a large set of push ups Target ~70% for your deadlift weight Choose a push up difficulty that lets you hit at least 10 reps every set. Keep your sets to about 80% of what you feel is your max set; you don’t want […]

Skill10 minutes of handstand practice Get upside down and practice your balance and stability in the handstand! Check with your coach for drill recommendations. Below is a list of handstand drills in roughly ascending order of difficulty: Box shoulder standWall walkKick up against wallCartwheelCrow standFreestanding kick upHandstand walkFreestanding static holdHandstand walk obstacles (slalom, flat ground)Handstand […]

SkillEMOM for 10 minutes:Power snatch plus overhead squat Keep your feet from getting wider than your squat stance on the power snatch; if you can follow through directly into the overhead squat without adjusting your foot position, then you’ve hit a good landing. Limit your range of motion on both movements to accomodate shoulder flexibility […]

Skill10 sets of 3 strict pull ups (banded, unassisted, or weighted) Rest about a minute between sets. Continue your weight progression by bumping up a few pounds from the last time we did this (two Wednesdays ago). If you’re just starting out on the pull ups, use a thick band and add a small weight […]

SkillEMOM for 10 minutes:Power clean plus split jerk We’re backing off the transition intensity on the Olympic lifts to focus on basic technique work for a few weeks. Practice landing in a position no wider than your squat stance on the power clean, and see if you can throw in a brief pause in the […]