12/5/2016

Workout of the day:

1) Coach Led Warm-up


2)  Burgener Warm-up

  1. Down and Finish x5
  2. High Pull x5
  3. Muscle Snatch x5
  4. Snatch Drops 2”, 4”, 6”
  5. Snatch Drops x5 hold strength in the bottom


Skill Transfer Exercises

  1. Snatch Grip Push Press x5
  2. Overhead Squats x5
  3. Snatch Drops x5 hold strength in the bottom          


3) Take 15 Minutes to find a heavy set of 3 power cleans


4) For time complete

20 Power cleans using 70% of todays heaviest lift

800m Run

15 Power cleans using 70% +10lbs of todays heaviest lift

400m Run

10 Power Cleans using 70% +20lbs of todays heaviest lift

200m Run


5) Mobility/Stretching


Competition Programming:

1) Back Squat:

1. Find a heavy set of 3 back squats

2. Back squat 5x1 @ 85% of above


2) 1xME set of ring MU then 3x4 ring MU


3) For time complete

30 Calorie row

30 Box Jumps

30 Wall Balls 30/20

20 Calorie Row

20 Box Jumps

20 Wall Balls 30/20

10 Calorie Row

10 Box Jumps

10 Wall Balls 30/20


4a) 4x15 GHD sit-ups

4b) 4x10 Ab wheel rollouts 


Notes: Do these as a circuit resting 60 seconds between exercises and 1:30-2:00 between rounds.