Barbell

Tags:

8 min Warm-Up

  • Bench Press
  • Lunges

Strength

3 Rounds Alt E2MOM

  • 15 x Glute Bridges (185/135)
  • 30 x Air Lunges
  • 15 x GHD Back Extensions

3 Rounds Alt E2MOM

  • 15 x Reverse Hyper
  • 15 x Bench Press. (47% of 1RM)
  • 15 x Tricep Pull Downs

Tags:

8min Warm-Up

  • Squat Therapy
  • Squat Warm-Up
  • Warm-up Lower Back

Strength

3 Rounds Alt E2MOM

  • 15 x RDL. (50/30)
  • 15 x Med Ball Under Hand Throws (20/14)
  • 1:15min Sled Push (145/95)
  • 30 x Alt High-Knee Box Step-Ups
  • 15 x Squats (45% of 1RM)
  • 15 x GHD Sit-ups

Recover bike with remaining time between rounds

Strength

5 Rounds

  • 5 x Bench Press (increase weight)
  • 10 x KB Rows (63s/35s)

Conditioning

20 Min AMRAP

  • ERG
  • Begin and Finish With And E2MOM
    • 10 Pushups
    • 15 Air squats
Tags:

Skill Development

12 Min Overhead Squat EMOM

  • Work on Overhead Squats (You Pick Weight and Reps)
  • Example of work
    • Sots Press
    • Barbell
    • Plates
    • Dumbbells or Kettlebells
      • One or Two Arm

Conditioning

For Time (12 min Cap)

  • 30 lunge Buy-In
  • 7 Rounds
    • 100ft Bear Hug Med-Ball Carry (80/50)
    • 10 Thrusters (95/65)
Tags:

Core Work

10 Min Partner AMRAP

  • 7 Toe-to-Bar
  • 150ft KB Front Rack Carry (53s/35s)

One partner carries while the other does toes-to-bar

Conditioning

10 Min AMRAP

3, 6, 9, 12, ….

  • Front Rack Lunges (75 / 55)
  • Bar Facing Burpees

Strength

  • 7 x 3 Front Squats (build-up weight as you go)

Training Objectives

  • Adapt to barbell training after long break
  • Work on front rack position
  • Rebuild pulling strength

Conditioning

For Time

  • Run a 5k
  • Bike a 5K

METCON

20 Min AMRAP — Incredible Hulk

  • 5 deadlifts (115lb / 75lb)
  • 5 Hang Power Cleans (115lb / 75lb)
  • 5 Front Squats (115lb / 75lb)
  • 5 Push Press (115lb / 75lb)
  • 5 back squat (115lb / 75lb)

Training Objectives

  • Adapt to barbell training after long break
  • Work on front rack position
  • Rebuild pulling strength

Power/Technique Training

10 Min EMOM

  • 1 to 2 Shankle Complexes (95lb / 65lb)
    • 2 Hang Power Cleans
    • 1 Front Squat
    • 2 Jerks

10 Min EMOM

  • 1 to 2 Complexes (125lb / 85lb)
    • 1 x Hang Squat Clean
    • 1 x Squat Clean + Jerk

Strength Training

7 x 3 Increasing Deadlifts with Shrug on Last Rep

Workout

For Time

  • 100 sq cleans with a med ball
  • 3 burpees emom

Then

  • 5 rounds of plank/push-up work (30 second holds)

Objectives of Today’s Training

  • Power production and Oly technique
  • Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

  • Practice on your weakness for cleans, snatches, and jerks.
  • Full and From the Hang
  • Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

  • 3 x 3-second pause clean or snatch grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM

Workout-2

40,30,20,10

  • Cal on Erg
  • Hang Snatches (75/55)

Objectives of Today’s Training

  • Pulling Strength
  • Cardio Endurance

Workout-1

10 Rounds

  • 1 Weighted Pull-up
  • 10 Sec L-Sit Hold

Workout -2

10 Rounds For Time

  • 1 Deadlift 365/255
  • 3 KB Sumo-deadlift High Pull 70/50
  • 5 Goblet Squats
  • 10 Cal Assault Bike or Ski