Mondays workout is below but here is preview of the week
*****Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.
**** Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM
1:00 Row Easy
:30 Alternating Scorpion Stretch
:30 Alternating Iron Cross Stretch
:20/:20 Samson Lunge
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2 Sets: For Quality
:40 Row Moderate to Hard, Building
10/10 Wrist Circles
10/10 Alternating Arm Swings
5 Hang Muscle Snatch + 5 Overhead Squats + 6-8 Reactive Quarter Squat Jumps
Specific Barbell Prep (5-7 min)
*Add Loads: Barbell off the floor
Build over the Course of 3-4 sets to 70% performing Complex
Snatch Grip Deadlift to the Hip
Hang Squat Snatch
Squat Snatch
Hang Squat Snatch
Weightlifting
Squat Snatch Complex: 12:00 to Complete
6 Sets
1 Hang Squat Snatch
1 Squat Snatch
1 Hang Squat Snatch
3 Sets @ 70-75%
2 Sets @ 80%
1 Set @ 82%+
Extra Instructions / Points of Performance
% is Based on 1RM Snatch
This complex must be unbroken. Focus on the bar remaining close and a snappy turnover into the catch. The primary goal today will be to hit the last set at over 80% of your 1RM Snatch.
We can look to modify this complex for newer athletes to 3 Hang Power Snatch + 3 Overhead Squats
For Time (cap 10 minutes)
15 Power Snatch
500m Row
15 Power Snatch
Load: 135/95lb, 61/43kg
Score = Time
Scaling- Lower weights, new athletes go from the hang and no squat
Goal Time Domain: 5-8 minutes
Time Cap: 10 minute
Primary Objective: Consistent barbell cycling and pace. Finish each set of 15 Power Snatch in under 2:00 minutes
Secondary Objective: Hard charging row at between 2-5k pace.
Stimulus: Barbell Cycling and Quad Stamina
RPE: 9/10
- This is meant to be a sprint effort while maintaining technical capacity on the barbell.
Workout Strategy Notes:
Power Snatch: Start off with a good touch and go set, before settling into quick singles to finish off the first 15 reps in order to bring heart rate down before getting on the rower.
On the final power snatch, we should be looking to tackle quick singles throughout, but if you have something in the tank, finish with a set of 3-5 Touch N’ Go.
Row: Maintain a strong pace that will still allow you to come off quickly and get right back on the barbell. Focus is to hold around 5k-2k pacing.