Workout of the Day

Fitness

A. Movement Prep
1) Dynamic Warm-Up (optional game)
2) Hip Mobility and Prep
3) 15 OHS (dowel) + 5 Vertical Jumps
4) 15 OHS (bar) + 5 Vertical Jumps
5) Specific Warm-Up

B. Back Squat @ 30X1, 5 sets of 3 reps (straight sets); rest 3+ minutes

C. 20 minutes of GOAT Practice
*Choose 1-2 movements you want to practice and spend this time working on them. 

 

Performance

A. Back Squat @ 30X1, 5 sets of 3 reps (straight sets); rest 3+ minutes
*During rest, perform 3-5 Challenging Handstand Pushups

B. Fitness C

C. Every minute, on the minute, for 5 minutes:
1 Clean + 2 Front Squats + 2 Jerks
*No heavier than 50% (warm-up)

D. 1 Halting Clean Pull (2” off floor, above knee, high-hang) + 1 High-Hang Clean + 1 Hang Clean + 1 Jerk, build to a heavy set in 15 minutes

 

Competition

A. 1 Pull (2” off ground, above knee, high-hang) + 1 High-Hang Snatch + 1 Snatch, 6 sets of 1 rep; rest 2 minutes

B. Front Squat @ 20X1, 5 sets of 3 reps @ 60%; rest 3 minutes

C. Handstand Pushups, 5 sets of 5 reps (as fast as possible); rest 3 minutes
*During rest, perform 10-15 GHD Sit-Ups

D. Every 5 minutes, for 15 minutes:
20 Wall Balls (20/14lbs)
20 Box Jumps (24/20”)
20 Kettlebell Swings (53/35lbs)

 

Barbell

A. Movement Prep
1) Group Warm-Up
2) Medball Throw
3) Shoulder/Scap Activation

B. Snatch Practice
5 sets of: 1 Snatch Balance + 3 OHS (moderate)

C. Jerk Practice
1) Progressions: Power Jerk -> Paused Split Jerk -> Partial Split Jerk -> Split Jerk @ light-moderate weight
2) Build to a heavy Jerk from the rack

D. Accessories
1) Snatch Pulls, 5 x 3 @ 95%+ from deficit
2) Push Press, 3 x 5
3) Pull-Ups or Rows, 3 x 10
4) Dips, 3 x 10

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